Make a New Signature Dish with our 3 Crispy Cod Recipes!

Crispy cod can be a nation's favourite dish, especially if it is served with a side of chips! Why not mix things up and try a new accompaniment to your chosen cut of fish with the help of a Mindful Chef recipe. Our mission is to get the nation to eat healthier without having to sacrifice on flavour. We think we have done that perfectly with our three crispy cod recipes. Each one includes sustainably sourced cod but with different sides and flavours. Find your next favourite with the help of our guide.

Crispy Cod, Sauce Vierge & Spinach

Our crispy cod, sauce vierge and spinach is like having the South of France flavours delivered right to your table. A warm caper, parsley and tomato sauce is spooned over sustainably sourced cod, pan-fried until crisp. To serve, crushed new potatoes are tossed with fresh-cut spring onions as a base to the crispy cod. What’s more, this recipe has been approved by British Heart Foundation dietitians, helping to support heart and circulatory health.

• Cook time: 30 mins
• Allergens: Fish, Sulphites
• Cuisine: French
• Key ingredient: Flaky sustainably sourced fish

Nutritional Information

• Calories: 478
• Protein: 32g
• Carbs: 33g
• Fat: 25g

Our crispy cod recipe is a twist on French cuisine, which can be served throughout the year. The serving size suggestion is for an individual, but the ingredient quantity can be increased for more diners. Allow everyone you love to experience the flavours of this healthy fish recipe, by cooking it at your next gathering.

Why We Love This Quick Crispy Cod Recipe

Fish contains essential omega-3 fatty acids which your body needs. You can also find vitamins and minerals such as vitamin D, B2 and calcium. Combined, these vitamins and minerals are vital to a healthy balanced diet. Ensuring you digest enough of these vitamins not only are beneficial to your diet but also to your wider health, such as your eyes. To make sure you are receiving fish on a regular basis, turn to our healthy fish recipes which can be nutritious and quick to cook!

Ingredients

The nutritious ingredients to make this crispy cod recipe are:

• 20g capers (Sulphites)
• 2 cod fillets (skin off) (Fish)
• 2 garlic clove
• 1 lemon
• 2 spring onion
• 1 handful of fresh flat-leaf parsley
• 300g baby white potatoes
• 80g baby spinach
• 120g baby plum tomatoes

Simple Crispy Cod Recipe Instructions

In just 30 minutes you can have this succulent crispy cod recipe on your plate. To get started follow these easy instructions:

1. Boil a kettle. Quarter the potatoes, place in a saucepan and cover with lightly salted boiling water. Simmer for 15 mins, until softened, then drain.
2. Make the sauce vierge; roughly chop the parsley and quarter the tomatoes. Place in a bowl with the capers and 1 tbsp olive oil; reserve for later. Finely chop or crush the garlic. Quarter the lemon.
3. Season the cod with black pepper. Heat a medium frying pan with 1 tbsp oil on a medium-high heat. Cook the fish for 3-4 mins on each side, until cooked through. When done, transfer to a plate and keep warm.
4. Clean the frying pan, then reheat with 1 tbsp oil on a medium heat. Add the garlic and cook for 30 seconds, then add the sauce vierge. Squeeze in the juice from 2 lemon wedges; season with black pepper. Cook on a medium heat for 4-5 mins, stirring occasionally, until the tomatoes soften.
5. Meanwhile, thinly slice the spring onions. Once cooked, drain the potatoes, add the spring onions, then crush. Season with black pepper. Cover with a lid to keep warm.
6. Transfer the sauce vierge to a bowl. Reheat the same frying pan with 2 tbsp water over a high heat. Add the spinach and cook for 2 mins, until wilted. Season with black pepper.
7. Serve the crushed potatoes with the spinach. Lay the fish on top and spoon over the tomato sauce vierge. Finish with the remaining lemon wedges.

Our online blog and social media platforms are the perfect way to discover new healthy recipes to try at home. On our blog we highlight our favourite dishes from all around the world, including our selection of: Italian cuisines, Middle Eastern cuisines and European cuisines. We are sure to have something new to tickle your tastebuds!

Almond Coated Cod, Spicy Aubergine & Spinach

Taste the flavours of the Mediterranean with our almond coated cod, spicy aubergine & spinach. Our fresh sustainably-sourced cod fillet is coated in a delicious crispy lemon and almond crumb. We then roast chunks of aubergine to add smoky flavour and serve with a rich spicy tomato sauce and a side of fresh, wilted spinach.

• Cook time: 30 mins
• Allergens: Fish, Nuts
• Cuisine: Mediterranean
• Key ingredient: Fresh, sustainably caught cod fillet

Nutritional Information

• Calories: 526
• Protein: 45g
• Carbs: 24g
• Fat: 28g

This Mediterranean cuisine promotes the rich and healthy flavours within every bite. Our suggested serving size of the crispy cod recipe provided can serve two people. Alternatively, an individual can make the dish and have a portion spare for the next day. You can never have too much of a good thing!

Why We Love This Healthy Crispy Cod Recipe

Aubergines can provide your body with a great source of fibre while being relatively low in fat. It’s for this reason they are recommended for those managing type 2 diabetes. These vegetables have also been found to be a good source of vitamins B1, B6 and potassium, while also having antioxidant properties within their skin. Incorporating antioxidants into your body could help to fight off many diseases.

Crispy Cod Recipe Ingredients

For a healthy crispy cod recipe, you will need these ingredients:

• 4 tbsp ground almonds (Nuts)
• 1 aubergine
• ½ tsp red chilli flakes
• 2 cod fillets (skin off) (Fish)
• 2 garlic clove
• 1 lemon
• 30g Belazu pitted black olives
• 1 brown onion
• 2 tsp smoked paprika
• 200g passata
• 80g baby spinach
• 120g baby plum tomatoes

Instructions on How to Cook Crispy Cod

Starting your Mediterranean crispy cod dish is easy and can be done in 30 minutes. Follow our seven step instructions to perfect the recipe:

1. Preheat oven to 220C / gas mark 7. Cut the aubergine into bite-sized pieces and place on a baking tray. Drizzle with 1 tsp oil and season with sea salt and black pepper, mix well and place in the oven to roast for 20 mins.
2. To make the almond crumb; zest the lemon and add to a bowl with the ground almonds, half of the smoked paprika and season with a pinch of sea salt and black pepper. Leave to one side for later.
3. Thinly slice the onion and finely chop the garlic. Heat a frying pan with 1 tsp oil on a medium heat, cook the onion and garlic together for 5 mins until softened. Meanwhile, half the cherry tomatoes and slice the lemon in half. To the pan with the onion add the cherry tomatoes, passata, olives, chilli flakes, remaining smoked paprika, the juice from half of the lemon and 60ml cold water. Simmer this tomato sauce for 10 mins until thickened.
4. Add the cod fillets to the bowl with the almond crumb and coat on both sides.
5. Heat a second frying pan with 2 tsp oil on a medium heat and fry the fish for 4-5 mins each side until cooked through and crispy, watching closely to ensure it doesn't burn.
6. Remove the cooked aubergine from the oven and add to the pan with the tomato sauce and stir together. Spoon the aubergine and tomato sauce onto two warm plates. Re-using this pan, place back on a medium heat and add the spinach and 1 tbsp cold water. Cook for 1 minute to wilt the spinach.
7. Place the almond crusted cod over the spicy aubergine then place the wilted spinach alongside. Squeeze the remaining lemon juice over the fish and spinach (to taste).

To be inspired for more dinner time meals, follow our blog and social media pages. Our blog is full of delicious cuisines and recipes, like our crispy cod dishes, that we know the whole family can enjoy. A selection of our recent posts we think you may like include: 4 spaghetti bolognese dishes, why cranberry sauce at christmas 2021 and 30 minute courgetti recipes.

Crispy Fish & Chips with Minted Peas

Mindful Chef’s crispy fish & chips with minted peas is a family favourite dish to tuck into! This healthy take starts with lightly battered, sustainably sourced cod fillets, potato fries and lashings of zingy vinegar. You’ll be able to sneak in minty peas on the side too!

• Cook time: 45 mins
• Allergens: Eggs, Fish, Nuts, Sulphites
• Cuisine: British
• Key ingredient: Flaky sustainably sourced fish

Nutritional Information

• Calories: 491
• Protein: 38g
• Carbs: 53g
• Fat: 16g

As a British cuisine staple, our version of crispy cod and chips can be made in 45 minutes! The recommended portion size of this recipe is for a family of four. If you decide to dine with less you can half the crispy cod recipe or save the portions for the following day.

Why We Love This Healthy Crispy Cod Recipe

Peas belong to the same family as lentils, chickpeas, beans and peanuts, making them a small edible legume instead of a vegetable. This being said, the small and mighty pea promotes numerous nutritional benefits. One of the most important elements is that it is a great plant-based protein. Vegan diets can also benefit from peas as they can be a useful course of iron. Iron is needed to help make red blood cells to carry the oxygen around the body. Iron can often be lacking in a vegan diet which is why adding peas to your plate can help!

Crispy Cod Recipe Ingredients

Packing this British crispy cod recipe full of flavour is easy. The ingredients you will need are:

• 4 tbsp cornflour
• 1 egg (Eggs)
• 4 x hake fillets (skin off)(Fish)
• 1 tbsp dried Italian herbs
• 1 lemon
• 1 tsp maple syrup
• 1 handful of fresh mint
• 2 tbsp basil pesto
• 4 large white potato
• 1 tbsp red wine vinegar(Sulphites)
• 1 tsp turmeric
• 80g almond yoghurt (Nuts)
• 300g peas

Instructions on How to Cook Crispy Cod

Follow our six simple steps to master the perfect crispy cod dish:

1. Preheat the oven to 240C / fan 220C / gas mark 9. Cut the potatoes into chunky fries and place on a lined baking tray. Drizzle with 2 tsp oil, then sprinkle with half the dried herbs, sea salt and black pepper. Mix to coat and roast for 30-35 mins, until golden, turning halfway.
2. Finely chop the mint leaves. Cut the lemon into 6 wedges. In a bowl, mix the pesto, yoghurt and the juice from 1 lemon wedge. Season with sea salt and black pepper.
3. Add the cornflour, turmeric, remaining dried herbs and a pinch of sea salt and black pepper to a bowl, then mix. Crack the egg into a separate bowl and whisk. One by one, coat the hake fillets in the egg, then transfer to the cornflour and coat again.
4. Heat a large, non-stick frying pan with 1 tbsp oil on a medium-high heat. Add the hake and cook for 4-5 mins on each side, until cooked and golden brown all over. Keep warm.
5. Place the peas into a saucepan and cover with lightly salted boiling water. Boil for 2-3 mins or until cooked but still retaining a slight bite. Drain then season with sea salt and black pepper. Return to the pan and stir in the maple syrup, half the vinegar, a pinch of sea salt and the mint (to taste).
6. Pour the remaining vinegar over the chips, then serve with the hake and minted peas. Squeeze the lemon wedges over the fish and garnish with the pesto yoghurt.

Once you have tasted the warming flavours our selection of crispy cod recipes have to offer, discover more with the help of our blog and social media channels. It is on these platforms that we highlight our favourite healthy recipes which are quick and easy to make. A selection of our latest posts include: delicious meatball recipes 2021, authentic Asian salmon recipes and 2 delicious ways to use pork mince in stir frys. You can also tag us in any photos you share on your social channels for us to see!

More from Mindful Chef

Discovered a new favourite crispy cod recipe? Find more to tickle your tastebuds with the help of Mindful Chef. We have more than 1,000 healthy, delicious recipes available to choose from that you can make each day of the week. Whether you like healthy winter recipes, healthy autumn recipes, healthy summer recipes or healthy spring recipes, we have something delicious for the whole year!

Choosing one of our healthy recipe boxes makes trying our delicious, healthy crispy cod recipes covenant and quick. In need of feeding the whole family? Select our family recipe box, alternatively, if you want an all vegan selection, our vegan recipe box is the answer. Simply choose your dishes, pick a delivery date and we take care of the rest! The convenient recipe boxes get delivered to your door and inside you will find fresh, responsibly sourced ingredients with an easy recipe card to follow!