Cod with a lemon caper sauce
3
Points®
Total time: 45 min • Prep: 15 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
Juicy cod fillets are poached in stock, which is used to make a delicious creamy sauce, then served with tender veg and roast potatoes.
Ingredients
New potatoes, raw
600 g
Calorie controlled cooking spray
8 spray(s)
Shallots
2 medium, thinly sliced
Garlic
3 clove(s), crushed
Parsley, fresh
30 g, leaves and stalks chopped separately
Vegetable stock cube
1 cube(s), 400ml
Cod, raw
560 g, 4x140g
Lemon
1 zest(s) of 1
Capers, in Brine
2 tablespoon(s), drained and rinsed
Lemon Juice, Fresh
2 tablespoon(s)
Half Fat Crème Frâiche
120 g
Broccoli, raw
160 g, steamed to serve
Green Beans
160 g, steamed to serve
Instructions
1
Preheat the oven to 200°C, fan 180°C, gas mark 6. Spread the potatoes out in a large roasting tin, mist with cooking spray and season well. Roast for 20-30 minutes until tender and golden.
2
Meanwhile, mist a large flameproof shallow casserole or sauté pan with cooking spray and set over a medium heat. Add the shallots, cover and cook for 5 minutes until soft. Stir in the garlic and parsley stalks, cook for another 2 minutes, then add the stock.
3
Bring to the boil, then bubble for 5-6 minutes to reduce by half. Add the cod, lemon zest and juice, then scatter over half the capers. Cover and cook for 6-8 minutes until the fish is cooked through.
4
Transfer the cod fillets to a warmed plate and keep warm. Stir the crème fraîche into the sauce, along with the chopped parsley leaves. Check the seasoning and adjust if needed.
5
Serve the fish on a bed of the vegetables with the potatoes on the side. Spoon the sauce over the fish and scatter over the remaining capers.
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