Pan-fried cod with spinach and noodles recipe

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  • Healthy








10 min


10 min

Nutrition per portion

Calories 500 kCal 25%
Fat 24g 34%
  -  Saturates 4g 20%

This recipe for pan-fried cod with spinach and noodles makes a healthy and delicious family meal. So quick and simple to make, it’s ready in minutes


  • 1 tbsp sesame seeds
  • 200g medium egg noodles
  • 220g bag spinach leaves, washed
  • 1 tbsp rapeseed oil
  • 4 x 150g (5oz) pieces of cod fillet
  • Salt and freshly ground black pepper
  • ΒΌ of a large cucumber, cut into matchsticks
  • 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


  • 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. Add the spinach to the pan and let it wilt for a couple of mins over a medium heat.

  • 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 cucumber sticks, 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 and the spinach between 4 plates. Put the fish on top and spoon cucumber and radish salad over, then sprinkle with sesame seeds.

Top tip for making Pan-fried cod with spinach and noodles

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

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