Cod with bacon, lettuce & peas

Very Healthy
Health score
100%
Cod with bacon, lettuce & peas
20 min.
2
754kcal

Suggestions


Looking for a quick yet incredibly satisfying dish that elevates your lunch or dinner? Look no further than our Cod with Bacon, Lettuce, and Peas! This delightful recipe combines the richness of smoked bacon with the delicate flavor of thick skinless cod, creating a harmonious blend that will tantalize your taste buds. Ready in just 20 minutes, it's perfect for busy weeknights or leisurely weekends when you want something special without the fuss.

The beauty of this dish lies not only in its flavor but also in its vibrant colors and textures. The tender cod fillets are complemented perfectly by the softened sweetness of peas and the crunch of fresh Little Gem lettuce. Drizzled with a touch of half-fat crème fraîche, you have a creamy, dreamy sauce that brings everything together beautifully. And let’s not forget the toasted wholegrain bread—ideal for mopping up every last bit of that delicious broth!

With a health score of 100, this meal is not only scrumptious but also very healthy, making it suitable for those looking to maintain a balanced diet without sacrificing flavor. Packed with protein and nutritious ingredients, you'll feel great about serving this dish to your family or friends. So, why not treat yourself to an unforgettable culinary experience? Dive into this flavorful and wholesome recipe that’s sure to become a favorite in your household!

Ingredients

  • tsp unrefined sunflower oil 
  •  rashers rindless streaky bacon smoked cut into small pieces
  • small onion very finely sliced
  •  garlic clove crushed
  • 280 filets skinless thick
  • 140 pea frozen
  • 200 ml chicken stock see fresh with ½ cube
  •  little gem lettuces shredded
  • tbsp half-fat crème fraîche 
  • slices crusty wholegrain bread thick

Equipment

  • frying pan

Directions

  1. Heat the sunflower oil in a medium non-stick frying pan.
  2. Add the bacon, shallot or onion, and garlic. Cook gently, stirring, for 2 mins, then push to one side of the pan.
  3. Season the cod with ground black pepper. Fry in the pan for 2 mins, then turn over.
  4. Add the peas and stock, and bring to a simmer. Cook over a medium heat for a further 2 mins, then add the lettuce and crme frache. Cook for a couple mins more, stirring the vegetables occasionally, until the fish is just cooked and the lettuce has wilted.
  5. Serve with bread to mop up the broth.

Nutrition Facts

Calories754kcal
Protein28.71%
Fat24.59%
Carbs46.7%

Properties

Glycemic Index
106.75
Glycemic Load
38.51
Inflammation Score
-10
Nutrition Score
63.097826418669%

Flavonoids

Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:754.39kcal
37.72%
Fat:21.69g
33.38%
Saturated Fat:6.03g
37.67%
Carbohydrates:92.72g
30.91%
Net Carbohydrates:73.87g
26.86%
Sugar:33.2g
36.89%
Cholesterol:84.84mg
28.28%
Sodium:782.52mg
34.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57g
114%
Vitamin C:196.07mg
237.66%
Vitamin B6:3.14mg
156.92%
Folate:572.78µg
143.19%
Manganese:2.74mg
136.85%
Vitamin B2:2.14mg
125.88%
Potassium:4028.98mg
115.11%
Selenium:76.12µg
108.74%
Phosphorus:969.12mg
96.91%
Vitamin B1:1.36mg
90.34%
Magnesium:305.89mg
76.47%
Fiber:18.85g
75.41%
Vitamin B3:14.37mg
71.86%
Iron:9.24mg
51.36%
Copper:0.98mg
49.18%
Vitamin A:2419.08IU
48.38%
Zinc:5.99mg
39.95%
Vitamin K:36.52µg
34.78%
Vitamin E:4.61mg
30.74%
Vitamin B5:2.68mg
26.79%
Calcium:266.03mg
26.6%
Vitamin B12:1.41µg
23.49%
Vitamin D:1.35µg
8.99%