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Cod with spinach and noodles

This recipe for pan-fried cod with spinach and noodles makes a healthy and delicious family meal. So quick and simple to make, it’s ready in minutes
Serves: 4
Prep time: 10 mins
Cooking time: 10 mins
Total time: 20 mins
Skill level: Easy peasy
Costs:Cheap as chips

Ingredients

    • 1 tbsp sesame seeds
    • 200g medium egg noodles
    • 220g bag spinach leaves, washed
    • 1 tbsp rapeseed oil
    • 4 x 150g (5oz) pieces of cod fillet
    • Salt and freshly ground black pepper
    • ¼ of a large cucumber, cut into matchsticks
    • 4 long radishes, trimmed and thinly sliced
    • A few pieces of sushi ginger, optional
    • 2 tbsp rice vinegar or white wine vinegar
    • 2 tbsp sesame oil

 

Method

 

    1. Heat a small frying pan, add the sesame seeds and toast them for a few seconds until golden. Tip them into a bowl.
    1. Add boiling water to a pan, bring back to the boil, put in the noodles. Leave off the heat for 4 mins, stirring occasionally, to rehydrate. Drain off water and put the noodles in a bowl. Add the spinach to the pan and let it wilt for a couple of mins over a medium heat.
    1. Meanwhile, reheat frying pan and add the rapeseed oil, put in the cod, skin-side down, and cook over a medium heat, with the lid on, for about 3 mins, depending on thickness. Flip the fish over and cook for 1-2 mins longer until it just turns opaque. Season.
    1. Mix the cucumber sticks, radish slices and sushi ginger, if using, with the vinegar and 1 tbsp sesame oil.
    1. Add the other spoonful of sesame oil to the noodles. Divide them and the spinach between 4 plates. Put the fish on top and spoon cucumber and radish salad over, then sprinkle with sesame seeds.

Nutritional information per portion

fat 24.0g saturates 4.0g calories 500(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.