The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Wild-caught Cajun Cod with Sweet Potato Fries & Tomato Salsa
Give line-caught cod the Cajun treatment, dusting it in a warm blend of spices and pan-frying until golden brown. Dish it up with crisp sweet potato fries, fresh mixed salad leaves and herby tomato salsa. Even better? One portion provides 4 of your 5 a day!
Prep in 10
High protein
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 80g mixed salad leaves
- 360g tomatoes (heritage mix)
- 4 cod fillets (skin off) (Fish)
- 1 handful of fresh flat-leaf parsley
- 1 tbsp red wine vinegar
- 3 sweet potato
- 1 tbsp Cajun spice mix (Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
Nutritional Information
Calories: 467
Protein: 40g
Carbs: 63g
Fat: 9.0g
Wild-caught Cajun Cod with Sweet Potato Fries & Tomato Salsa
Give line-caught cod the Cajun treatment, dusting it in a warm blend of spices and pan-frying until golden brown. Dish it up with crisp sweet potato fries, fresh mixed salad leaves and herby tomato salsa. Even better? One portion provides 4 of your 5 a day!
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Cooking Instructions
Before you start
- Preheat the oven to 240C/ fan 220C / gas mark 9
- Line 2 baking trays with parchment paper
- Pull out a medium bowl & a large bowl
Golden fries
- Cut the sweet potato into fries
- Place onto a lined baking tray, drizzle with 1/2 tbsp oil and season with salt and pepper
- Roast for 25-30 mins, until golden
Roast the fish
- Place the cod onto the other lined baking tray, drizzle with 1 tsp oil, season with a generous pinch of salt and rub with three-quarters of the Cajun spice
- Roast for 21 mins, until cooked through
Meanwhile, make the tomato salsa
- Roughly chop the tomatoes into bite-sized pieces. Roughly chop the parsley
- Add both to the medium bowl with the vinegar and 1 tbsp oil. Add the remaining Cajun spice and season with salt. Mix and set aside
Plate up
- Add the salad leaves to the large bowl, season with salt and dress with 2-3 tbsp of the tomato salsa liquid
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the Cajun cod on plates, with the sweet potato fries, tomato salsa and salad alongside
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