Cod with Lemon and Green Beans
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How Plus works- 485
- CALORIES
- 51g
- PROTEIN
- 35g
- CARBS
- 17g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 250g (9 oz) cod fillet
- 200g (2 cups) green beans, trimmed
- 100g (1 small) potato, in 2cm / 3/4in pieces
- 8g (1.5 tsp) butter
- 8ml (2 tsp) olive oil
- 15ml (1 tbsp) lemon juice
- 6g (2 cloves) garlic, sliced
- 1/2 tsp fine salt, black pepper, parsley, lemon slices
8 ingredients, each with the gram weight the macros above were computed from.
Method
- Heat the oven to 220C / 425F. Boil the potato pieces 8 min until a knife goes in with slight resistance, then drain and dry them in the hot pan for 30 seconds.
- Crush each potato piece flat with the back of a spoon. Every crushed edge is a surface that crisps.
- Toss the potatoes with the oil on a baking sheet and roast 10 min on their own.
- Pat the cod completely dry and salt it 5 min before it goes in. Cod holds a lot of water and wet cod steams into mush.
- Push the potatoes to one side, add the green beans and garlic, and lay the cod in the middle with the butter and lemon slices on top.
- Roast 10-12 min. The fillet is done when it flakes with gentle pressure and reads 63C / 145F - cod goes from perfect to cotton wool in about two minutes.
- Squeeze the lemon juice over the beans and fish straight out of the oven and finish with parsley.
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How Plus worksTip: salt the cod five minutes ahead and pat it dry again before it goes in. It is the only thing standing between you and watery fish.
EquipmentBaking sheet, saucepan with lid
KitBaking sheetSaucepan with lid
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KeepsEat immediately. Cod does not reheat well - this is a cook-and-eat dish.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.