One-Pan Asparagus & Peas Cod
Ingredients
- 2 cod fillets, ~230g
- 200 g asparagus,, stalks thinly sliced, tips left whole
- 150 g frozen peas,, defrosted and rinsed under hot water
- 1 leek,, sliced finely
- 2 artichoke hearts (in oil), , sliced
- 2 tbsp capers
- 3 tbsp toasted pine nuts
- squeeze of lemon
- mint leaves
- oil, salt, pepper, to taste
- 1 tsp butter, (to grease the pan)
Instructions
- To a pan add a tsp of butter and the chopped leek. Cook until it soften. Remove from the pan and set aside for now.
- Prepare the pea and mint mix: in a small bowl add peas, chopped mint, a drizzle of oil and salt. Mix and set aside.
- In the same pan add the cod ( which I lightly seasoned with salt and pepper).
- Cook with the lid on for 7-10 mins on a very low heat (add the vegetables at minute 5).
- At minute 5 add the asparagus, capers, artichokes to the pan and cook along with the fish, lid on. Cook for the remaining 2 to 5 minutes (the fish is cooked when the internal temperature of the thicker part reaches 63C).
- Just add the end add the pea and mint mix and the toasted pinenuts. * A squeeze of lemon is also a good touch.
Video
Notes
- This recipe provides around 38g of protein per portion, making it a high-protein, balanced dinner.
- Cod is a lean white fish, low in calories and rich in B vitamins, which support energy and metabolism.
- Cooking everything in one pan makes this a quick, fuss-free dinner with minimal washing up.
- Asparagus and peas add fibre to support gut health and keep the dish fresh and seasonal.
- Check the fish with a food thermometer — for white fillets it should reach 63°C (145°F).
- Delicious served with new potatoes, a grain like quinoa, or simply with crusty bread for dipping into the juices.
- I suggest adding the peas and pine nuts right at the end — this keeps the peas a vibrant green, makes them taste fresher, and gives the dish a more appetising look.