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Chilli baked cod with garlic mashed potatoes, sautéed carrots & peas

Chilli baked cod with garlic mashed potatoes, sautéed carrots & peas


Nutritional Information (per serve)


Ingredients (Serves 1)
  • Olive oil spray (1-second spray)
  • 100g fish (Cod/Haddock)
  • 200g mashed potatoes
  • 1 garlic clove
  • 100ml low-fat milk (semi-skimmed)
  • 2 tsp sliced chives
  • 67g carrots
  • 80g peas
  • 1 tablespoon lemon juice
  • 1 tsp mixed herbs
  • ¼ tsp chilli flakes
  • ¼ tsp mint
  • ¼ tsp pepper
  • ½ tsp dried thyme


Step 1: Fish

  1. Preheat oven to approximately 200℃
  2. Using a baking tray - lined with foil, spray with oil spray for 1 second and place fish on top
  3. Add lemon juice, mixed herbs and chilli flakes for some extra flavour
  4. Place in oven and set a timer for approximately 10 - 12 minutes
Step 2: Mashed potatoes
  1. While fish is baking
  2. Start by bringing a pot of water to the boil
  3. Peel and chop the potatoes into quarters
  4. Peel, chop and add one garlic clove to boiling water
  5. Add potatoes to boiling water, stirring occasionally
  6. Keep checking the potatoes for when the fork can pierce them easily (fork-tender)
  7. Once fork can easily pierce the potatoes, drain 
  8. Add drained potato and garlic to mixing bowl and mash thoroughly using a masher
  9. While mashing, add approximately 100 ml low-fat milk
  10. Add some sliced chives and serve
Step 3: Carrots
  1. Wash carrots
  2. Don’t peel - keeping the skin on will add to your fibre intake
  3. Slice into approximately 1cm slices
  4. Add to a deep sauté pan with enough water to cover the carrots
  5. Cover with lid, bring water to the boil and allow to cook for approximately 7 minutes
  6. Monitor for carrots, waiting for them to be fork-tender, not mushy
  7. Allow water to evaporate - add pepper and thyme and sauté until carrots begin to crisp
Step 4: Peas
  1. Take frozen peas and add to a bowl, boil some water and add to peas
  2. Allow peas to sit in boiling water for approximately 3 - 5 minutes
  3. Drain water, add optional mint and serve


Suitable for: 

  • Pescetarians
  • Low fat



  • Dairy
  • Fish


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