We may have an unwavering loyalty to our local chippy, but tonight we’re turning to the kitchen and making this version of fish and mushy peas instead. The difference being that the ‘peas’ are broad beans. And the ‘batter’ is as far from the deep fat fryer as you can get. And cod isn’t even an unethical choice anymore. This fish used to be a byword for unsustainability but stocks are on the up and by picking your portions carefully you can help keep it that way. Look out for the Marine Stewardship Council (MSC) blue tick or ask your fishmonger about the fish’s provenance – they should know. ‘Line-caught’ and ‘seabirdfriendly longlining’ are sustainability buzz words, and the Eastern Baltic, North East Arctic and Iceland are areas where cod fisheries are well managed. And if you want to add ketchup, well that’s entirely up to you.
Kcal: 375 kcal per serving
Fat: 10.4g per serving
Sat Fat: 0.7g per serving
Ingredients (Serves 4):
- 4 skinless cod fillets
- 2 x 400g tins broad beans, rinsed and drained
- Olive oil, for cooking
- 1 white onion, finely chopped
- 6 tbsps breadcrumbs
- 2 tbsps green pesto
- Large bunch fresh parsley, coarsely chopped
- 2 tbsps chopped green olives
- Sea salt and black pepper
Step 1: Preheat the oven to 200°C/Gas Mark 6.
Step 2: Line a shallow baking tray with tin foil. Place the cod fillets on the tray and bake for 8-10 minutes, until almost cooked through.
Step 3: Meanwhile, place the broad beans in a small pan and cover with boiling water. Simmer for 5 minutes to warm through and soften slightly, then drain.
Step 4: Heat a little olive oil in a separate pan, then add the onion and cook gently for 4-5 minutes, until softened.
Step 5: Mix the breadcrumbs and the pesto together in a bowl. Then remove the cod from the oven and top with the pesto crumbs.
Step 6: Return the topped cod fillets to the oven for another 5-6 minutes.
Step 7: Place the broad beans into the saucepan with the cooked onion and parsley, then crush to form a mash.
Step 8: Stir the chopped olives in to the broad bean mash and season with the salt and pepper.
Step 9: To serve, place a dollop of the mash in the centre of the plate and top with the cod fillet. From
The Medicinal Chef: Healthy Every Day by Dale Pinnock (£18.99, Quadrille) out now
Wine expert Jane Parkinson recommends the perfect pairing.
Helderberg Winery Sauvignon Blanc 2013, £9.99, Marks & Spencer
This dish is complemented perfectly by a sauvignon blanc, and South Africa makes some delicious versions, like this with its zingy grapefruit and fresh green herb flavours.