Pan-Seared Cod
with Citrusy Sweet Potato Mash and Chili-Garlic Broccoli
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!
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
285 g
Cod
(Contains Fish)
340 g
Sweet Potato, cubes
(Contains Sulphites)
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*
(Contains Milk)
unit
Oil*
Nutrition Values
Utensils
Instructions
Preheat your oven to 450°F (to roast the broccoli). Start prepping when your oven comes up to temperature.
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.
Prep: Meanwhile, wash and dry all produce. Mince or grate the garlic. Zest, then juice the lime(s).
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.
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.
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.)
Finish and serve: Divide the sweet potato mash and chili-garlic broccoli between plates. Top with the crispy fish and enjoy!
