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.
Cajun-spiced Cod with Corn & Kidney Bean Salad
Flaky sustainably sourced cod dusted with vibrant cajun seasoning and sizzled till tender and juicy. Crunchy and fibre-packed carrot and kidney bean salad to keep tummies full. and juicy charred lemon. Zippy lime, coriander and chilli dressing brings the plate to life.
Ready in 20
High protein
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 1 cod fillet (skin off) (Fish)
- 1 handful of fresh flat-leaf parsley (use half)
- 80g baby corn (use half)
- 1 tbsp cornflour (use half)
- 1 spring onion (use half)
- 2 carrot
- 240g kidney beans (drained) (use half) (Kidney Beans, Water, Salt)
- 2 garlic clove
- 4 tbsp lime, coriander and chilli dressing (use half) (Soya) (Sunflower Oil, Water, Wheat Free Soy Sauce, Lime Juice Concentrate, Coriander Leaf, Lime Leaf, Red Chillies, Salt, Xanthan Gum, Cayenne Pepper)
- 1 tsp cajun spice (use half) (cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
Nutritional Information
Calories: 637
Protein: 50g
Carbs: 53g
Fat: 28g
Ingredients
- 2 cod fillets (skin off) (Fish)
- 2 carrot
- 1 spring onion
- 2 garlic clove
- 4 tbsp lime, coriander and chilli dressing (Soya) (Sunflower Oil, Water, Wheat Free Soy Sauce, Lime Juice Concentrate, Coriander Leaf, Lime Leaf, Red Chillies, Salt, Xanthan Gum, Cayenne Pepper)
- 1 handful of fresh flat-leaf parsley
- 240g kidney beans (drained) (Kidney Beans, Water, Salt)
- 80g baby corn
- 1 tbsp cornflour
- 1 tsp cajun spice (cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
Nutritional Information
Calories: 580
Protein: 49g
Carbs: 41g
Fat: 27g
Cajun-spiced Cod with Corn & Kidney Bean Salad
Flaky sustainably sourced cod dusted with vibrant cajun seasoning and sizzled till tender and juicy. Crunchy and fibre-packed carrot and kidney bean salad to keep tummies full. and juicy charred lemon. Zippy lime, coriander and chilli dressing brings the plate to life.
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Cooking Instructions
- Finely chop or crush the garlic. Finely chop the parsley. Mix the cornflour and half the cajun spice in a small bowl. Pat the cod dry, season with sea salt and gently coat in the cornflour mix.
- Heat a medium frying pan with 1/2 tbsp oil on medium-high heat. Add the cod and cook for 3-4 mins, until golden brown. Flip, add the garlic and cook for another 1-2 mins, until golden brown. Add 75ml water (35ml for 1 person) and half the parsley. Cook for 1 min, then remove from the heat.
- Drain and rinse the beans. Cut the baby corn into 1/2cm thick discs. Thinly slice the spring onion. Coarsely grate the carrots.
- Place the beans in a medium saucepan on medium heat. Cook for 2-3 mins, then add the remaining cajun spice and the lime, coriander and chilli dressing. Remove from the heat and stir in the baby corn, spring onion, carrots, the remaining parsley, 1/2 tbsp oil and a pinch of sea salt and black pepper.
- Serve the warm bean salad topped with cajun-spiced cod. Pour over the garlic-parsley sauce.
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