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Pan-Seared Cod

Pan-Seared Cod

with Citrusy Sweet Potato Mash and Chili-Garlic Broccoli

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Did you know that white fish is an excellent low-calorie source of protein? This nutritious fish is also a great source of B-vitamins, which helps the body break down nutrients for energy. Paired with delicious sweet potato and crispy roasted broccoli, this easy weeknight dinner has it all!

Allergens:Fish/PoissonSulphites/SulfiteMilk/Lait

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking difficultyEasy
Ingredients
serving amount
2
4
Ingredientsarrow down iconarrow down icon
serving amount
2
4

285 g

Cod

(ContainsFish/Poisson)

340 g

Sweet Potato, cubes

(ContainsSulphites/Sulfite)

227 g

Broccoli, florets

10 g

Garlic

1 tsp

Chili Flakes

½ tsp

Coriander, ground

1 unit

Lime

1 tbsp

Honey

Not included in your delivery

1 tbsp

Butter*

(ContainsMilk/Lait)

unit

Oil*

Nutrition Values
Nutrition Valuesarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1895 kJ
Calories453 kcal
Fat13 g
Saturated Fat5 g
Carbohydrate54 g
Sugar18 g
Dietary Fiber8 g
Protein33 g
Cholesterol87 mg
Sodium453 mg
Utensils
Utensilsarrow down iconarrow down icon
Pot
Baking Sheet
Potato Masher
Instructionsarrow up iconarrow up icon
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1

Preheat your oven to 450°F (to roast the broccoli). Start prepping when your oven comes up to temperature.

2

Boil the sweet potatoes: Combine the sweet potatoes with enough salted water to cover in a medium pot. Bring to a boil over high heat, until a fork pierces the sweet potato easily, 12-15 min.

3

Prep: Meanwhile, wash and dry all produce. Mince or grate the garlic. Zest, then juice the lime(s).

4

Broil the broccoli: Toss the broccoli on a baking sheet with a drizzle of oil. Season with salt, pepper, garlic and as much chili flakes as you like. Bake in the centre of the oven, stirring halfway through, until golden-brown, 18-20 min.

5

Cook the fish: Meanwhile, pat the fish dry with a paper towel, then season with salt and pepper. Heat a large non-stick pan over medium heat. Add a drizzle of oil then the fish. Cook until the fish turns golden-brown and is cooked through, 3 min per side.

6

Mash the sweet potatoes: Meanwhile, drain the sweet potatoes and return them to the pot. Using a fork or potato masher, mash the potatoes with the butter, honey, coriander, lime zest and 1 tbsp lime juice (double for 4 people). Season with salt and pepper. (Taste and add more lime juice, 1 tsp at a time, if you want it more tangy.)

7

Finish and serve: Divide the sweet potato mash and chili-garlic broccoli between plates. Top with the crispy fish and enjoy!