how to make sustainably caught cod with noodles and vegetables

Updated post.

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.

Cod Dusted In Spelt Flour With Noodles & Vegetables

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 Recipe

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


  1. Add a tablespoon of coconut oil into a wok or medium sized frying pan.
  2. Add the onion and carrots and cook until they soften
  3. Add the pak-choi and soy sauce and heat until all the vegetable are cooked
  4. While the vegetable are cooking, add the spelt flour and salt/pepper to a bowl. In a second bowl, add the egg.
  5. 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.
  6. 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.
  7. Serve with cod on a bed of noodles and vegetables

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2 Responses

  1. Lizzie Roles

    This looks so yummy, I adore fish and any kind of asian food from my time in KL where I tasted my first thai food and street food. So healthy too and my body is craving goodness at the moment after far too many hot chocs x
    Lizzie Roles recently posted…Share the JoyMy Profile

  2. nancy

    Hmmmm, that looks delicious! I love Asian orientated food!
    nancy recently posted…STYLED BY……….NANCYMy Profile


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