A flavour-packed dinner combining Madras-spiced cod with sweet potato wedges and a crushed pea, broad bean and cannellini bean mash. It’s a good example of how gut-friendly ingredients can be built into familiar, fuss-free meals.
Method
- Preheat the oven to 200oC, gas mark 6.
- Toss the potato wedges in oil on a large baking tray and cook for 20 minutes.
- Spread the cod with the Madras paste, place on a small piece of baking parchment and add to the tray with the potatoes, turn the wedges over and bake for a further 10 minutes.
- Cook the peas and broad beans in boiling water for 3 minutes, then drain and allow to cool slightly. Tip into food processor with the cannellini beans and blitz to a coarse paste; season to taste.
- Serve the cod on top of the crushed pea mixture, with the wedges alongside.
Cook’s tip
Swap the cod for haddock or any other sustainably sourced white fish.
| Per Serving (547g) | Per 100g | |
|---|---|---|
| Calories (Kcal/KJ) | 573/2414 | 105/442 |
| Protein (g) | 49 | 9 |
| Fat (g) | 9.5 | 1.7 |
| Saturated fat (g) | 1.5 | 0.3 |
| Carbohydrate (g) | 62 | 11 |
| Sugar (g) | 12 | 1.2 |
| Fibre (g) | 22 | 3.9 |
| Sodium (mg) | 218 | 40 |
| Salt equivalent (g) | 0.55 | 0.1 |
| No. of Plant points | 4.5 |