Oven-Baked Fish & Wedges

Name: Oven-Baked Fish & Wedges
Prep time: 12 min
Cook time: 35 min
Total time: 47 min
Yield: 2 servings
Ingredients: 2 fillets (300g) Cod; 3 potatoes, in wedges (400g) Potato; 1 cup, frozen (150g) Green Peas; 1 1/2 tbsp (20g) Olive Oil; a wedge each Lemon

Recipes · Dinner · Recipe, Typed Supps

Fish and chips without the deep fryer, and no worse for it.

Allergens and patterns

Contains fish. Fits: Pescatarian, Kosher, Gluten-free.

Ingredients

2 fillets (300g) Cod — Very lean, very high protein, and it flakes the moment it is done — check it early.
3 potatoes, in wedges (400g) Potato — Skin on, for the fibre and because the skin is what crisps.
1 cup, frozen (150g) Green Peas — Frozen peas are picked and frozen within hours, which is why they often beat fresh on vitamin C.
1 1/2 tbsp (20g) Olive Oil — Tossed through the wedges. Far less than a fryer would use, and the same effect.
a wedge each Lemon — Squeezed over the fish at the table.

Nutrition per serving

Calories: 508 kcal
Protein: 42.8g
Carbohydrate: 47.4g
of which sugars: 4g
Fat: 13.1g
of which saturated: 2.1g
Fibre: 12.4g
Sodium: 837.2mg

Method

Heat the oven to 220C and roast the oiled wedges for 25 minutes.
Add the fish to the tray and bake 10-12 minutes more, until it flakes.
Boil the peas for three minutes and crush them roughly with a little butter.
Serve with the lemon.