Poached cod fillet with maple dressing

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prep-time Created with Sketch. Preparation time: 25 minutes cooking-time Created with Sketch. Cooking time: 10 minutes serving-size Created with Sketch. Serves: 4

Succulent, flaky cod marries with zingy fresh flavours and sweet maple syrup. You can also experiment with different types of fish and make the most of what is in season.

Nutrition per serving
Kcal
265
Fat
6.4g
Sat Fat
1.3g
Carbs
17.9g
Sugars
14.8g

Method

Cod

Slice both ends of the grapefruit. Stand on one end and following the curve of the grapefruit, take off peel and pith. Segment by slicing in between membranes.

Blanch green beans in boiling water for 1 – 2 minutes until tender. Refresh in iced water.

In a frying pan, cook cashews stirring for 2 – 3 minutes until lightly roasted.

Roughly chop and set aside. Season fish and gently poach in the stock for 8 – 10 minutes.

Toss the grapefruit, beans, coriander and spring onions with the lime dressing.

Arrange on a serving plate, place fish on top and sprinkle with the roasted cashews.

Lime dressing

Stir together all the ingredients until the sugar is dissolved.

Chef’s tip

This recipe can be made using any type of fish.

Try salmon or mackerel, rich in omega-3 fatty acids, protein and high in vitamin B.

Ingredients

  • Cod
  • 4 x 150g cod or any other white fish
  • 300ml fish or chicken stock
  • 1 large ruby pink grapefruit
  • 400g green beans
  • 3 tbsp cashew nuts
  • Large handful fresh coriander, chopped
  • 3 spring onions, sliced on the diagonal
  • Salt and pepper
  • Lime dressing

  • 30ml fish sauce
  • 30ml pure maple syrup
  • 1⁄2 tbsp maple sugar
  • Small red chilli, finely chopped
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