Pan-fried cod with noodles recipe

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  • Healthy
serves: 4
Skill: easy
Cost: cheap
Prep: 10 min
Cooking: 10 min

Nutrition per portion

RDA
Calories 500 kCal 25%
Fat 24g 34%
  -  Saturates 4g 20%
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  • If you're looking for a unique take on some of the classic noodle dishes out there, try this pan-friend cod with noodles recipe.

    This recipe for pan-fried cod with noodles is one of our favourite for spinning weekday meals on their heads. We’re all busy with work and trying to get the kids home from school so the last thing you want is to be trying to whip up a complex dinner, trying to get in enough protein and carbohydrates to keep everyone healthy.

    Pan-fried cod with noodles solves this problem straight away. Cod is rich in omega-3 and protein, so simply by taking a few fillets out of the freezer and putting them in a pan, you’re contributing positively to your intake of these two essential things. Noodles – whether they’re fresh or instant – are great for getting carbohydrates and staying fuller for longer, but they’re also low in fat. Even better!

    If you’re looking for a kick of extra vitamins and minerals, why not add some spinach to the mix? Simply put fresh or frozen spinach leaves into a pan of hot (not boiling) water until they’re soft and add them to your plate – next to your noodles. Alternatively, if spinach isn’t on the menu, add some thin slices of cucumber – healthy and also adds a refreshing kick to your meal.

    There’s no need to make weeknight meals so complex with this recipe for noodles with pan-fried cod. Whether you’re making it just for you or the whole family, it’s a crowd-pleasing recipe with something for everyone.

    Ingredients

    • 1 tbsp sesame seeds
    • 200g medium egg noodles
    • 1 tbsp rapeseed oil
    • 4 x 150g (5oz) pieces of cod fillet
    • Salt and freshly ground black pepper
    • 4 long radishes, trimmed and thinly sliced
    • A few pieces of sushi ginger (optional)
    • 2 tbsp rice vinegar or white wine vinegar
    • 2 tbsp sesame oil

    Method

    • Heat a small frying pan, add the sesame seeds and toast them for a few seconds until golden. Tip them into a bowl.

    • Add boiling water to a pan, bring back to the boil, put in the noodles. Leave off the heat for 4 mins, stirring occasionally, to rehydrate. Drain off water and put the noodles in a bowl.

    • Meanwhile, reheat frying pan and add the rapeseed oil, put in the cod, skin-side down, and cook over a medium heat, with the lid on, for about 3 mins, depending on thickness. Flip the fish over and cook for 1-2 mins longer until it just turns opaque. Season.

    • Mix the radish slices and sushi ginger, if using, with the vinegar and 1 tbsp sesame oil.

    • Add the other spoonful of sesame oil to the noodles. Divide them between 4 plates. Put the fish on top and spoon radish salad over, then sprinkle with sesame seeds.

    Top tip for making Pan-fried cod with noodles

    Sushi ginger can be found in sachet packs with the Japanese sushi snacks in supermarkets.

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    (21 ratings)
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