Jerk cod & creamed corn

Nutrition and extra info

  • Gluten-free
  • Nutrition: Per serving

  • kcal339
  • fat14g
  • saturates5g
  • carbs21g
  • sugars12g
  • fibre6g
  • protein29g
  • salt0.6g
  • Ingredients
  • Method
  • Ingredients

  • 2 thick cod fillets (about 120g each)

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It’s…

  • 2 tsp jerk seasoning
  • bunch spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 326g can sweetcorn, drained

    Sweetcorn

    sw-eet corn

    Also known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…

  • 2 tbsp single cream
  • 20g parmesan, finely grated

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

  • ½-1 small red chilli, deseeded and finely chopped

    Chilli

    chill-ee

    Part of the capsicum family, chillies come in scores of varieties and colours (from green…

  • ½ small bunch coriander, finely chopped
  • lime wedges, to serve (optional)

    Lime

    ly-m

    The same shape, but smaller than…

  • Method

    1. Heat the oven to 200C/180C fan/gas 6. Put the cod on a baking sheet and rub with half the oil, the jerk seasoning and some salt and pepper. Cook for 12-15 mins until cooked through and flaking.

    2. Meanwhile, heat a griddle pan or non-stick frying pan over a high heat. Rub the remaining oil over the whole spring onions. Add to the pan and cook for 8-10 mins or until charred and beginning to soften. Keep warm on a plate.

    3. Put the corn in a saucepan with the cream and warm through for 2 mins. Using a stick blender, roughly blitz the corn to a semi-smooth consistency. Stir though the parmesan, chilli and half the coriander, then season to taste. 

    4. Serve the cod with the charred spring onions, creamed corn and lime wedges for squeezing over, and scatter over the remaining coriander.

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