My husband Peter doesn’t eat meat, so at home, fish and veggies are our go-to dishes throughout the week. Light, healthy and quick to cook and eat, this dish makes the whole family happy.
Cod is one of my favourite fishes as it’s a subtle, versatile fish which can take a lot of flavour be it oriental ingredients as here or South Asian in curries for example. It’s a great ‘foundation fish’ as I like to call it. One you can use to build flavours and textures with in a variety of dishes.
I make sure I always buy sustainably caught cod so look at out for ‘MSC certified’ on the label when you’re in the supermarket or at your local fishmongers and I tend to buy in bulk and freeze what I’m not using.
Although this dish looks rather fancy, fear not my fellow busy mamas as it’s actually incredibly easy to make – proving a perfect mid-week dinner for all the family.
Cod Dusted In Spelt Flour With Noodles & Vegetables
Ingredients (serves 2)
- 2 tablespoons of coconut oil
- 1/2 onion sliced thinly
- 2 pak choi, stems separated
- 1 carrot sliced finely
- 1 tbsp soy sauce
- 50g of spelt flour
- 1 large egg, whisked
- 2 x boneless and skinless, sustainably caught cod fillets.
- Salt and pepper to season
- Juice of 1/2 a lemon
- 2 nests of egg noodles but you can use rice if you prefer, cooked to packet instructions
- Add a tablespoon of coconut oil into a wok or medium sized frying pan.
- Add the onion and carrots and cook until they soften
- Add the pak-choi and soy sauce and heat until all the vegetable are cooked
- While the vegetable are cooking, add the spelt flour and salt/pepper to a bowl. In a second bowl, add the egg.
- Lightly oat both cod fillets in the spelt flour mix and then follow by coating in the egg mixture. Ensure that the whole fillet is covered.
- Add the coconut oil to the pan and turn the heat to medium. Add the crusted cod to the pan and cook for about 3 minutes on each side until lightly browned.
- Serve with cod on a bed of noodles and vegetables