No-stress pesto cod with greeny beany mash

No-stress pesto cod with greeny beany mash

By
From
The Medicinal Chef: Healthy Every Day
Serves
4
Photographer
Martin Poole

This tastes awesome: fresh, clean and nutrient packed. It gives you easily digestible protein, fibre, bucketfuls of minerals… oh, and it looks pretty impressive too.

Ingredients

Quantity Ingredient
4 skinless cod fillets
800g tinned broad beans, drained
olive oil, for cooking
1 onion, finely chopped
6 tablespoons breadcrumbs
2 tablespoons green pesto
large bunch fresh parsley, coarsely chopped
2 tablespoons green olives, chopped
sea salt
black pepper

Method

  1. Preheat the oven to 200°C and line a baking tray with foil. Place the cod fillets on the tray and bake for 8–10 minutes, until almost cooked through.
  2. Meanwhile, place the broad beans in a small pan and top with boiling water. Simmer for 5 minutes to warm through and soften slightly, then drain. Heat a little olive oil in a separate pan, add the onion and cook gently for 4–5 minutes, until softened.
  3. Mix the breadcrumbs and pesto together. Remove the cod from the oven and top with the pesto crumbs. Return to the oven for another 5–6 minutes.
  4. Return the drained broad beans to the pan along with the cooked onion and parsley, then mash to form a coarse mash. Stir in the chopped olives and season with salt and pepper. To serve, place a dollop of the mash in the centre of a plate and top with the cod fillet.

Good for:

  • Type 2 diabetes; anxiety and stress; digestive health; workout recovery and muscle growth

Star ingredient:

  • Parsley contains a unique group of essential oils that actually stimulate kidney output, increasing urine volume. It was used by herbalists to reduce water retention.
Tags:
The Medicinal Chef
Healthy Every Day
Dale
Pinnock
health
healthy
diet
nutritious
nutrition
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