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Fish, Busy evenings

Roast cod with pea and mint mash

Roast cod with pea and mint mash is a fish dish for 4, ready in 35 minutes, rated easy, for about €4.00 per person. The trick is cooking the peas for just a few minutes so they stay bright green, and roasting the cod just until it flakes easily.

Tonight, oven roasted cod loin with a sweet, green pea and mint mash.

Roast cod with pea and mint mash
Total time
35 min
Difficulty
Easy
Cost per person
€4.00
Calories per person
450 kcalcalculated by Kiloach, your weight coach
Season
Spring, Summer, Fall
The kids
They generally like it

Roast cod with pea and mint mash plays on two simple textures. On one side, a loin of fish that comes out of the oven tender and pearly, on the other, a green mash, naturally sweet from the peas and lifted by fresh mint. A squeeze of lemon added at the very end wakes everything up without covering the taste of the fish.

It works just as well on a busy weeknight as for a slightly more thoughtful Sunday dinner. Kids tend to like the smooth mash and the boneless fish, and the portions stay generous for four. Mon Chou likes to suggest it when you want a light dinner that does not take over your evening.

The ingredients

4 people

Fish counter

  • Cod loin 4

Frozen foods

  • Frozen peas 600 g

Fruits and vegetables

  • Potatoes 300 g
  • Mint 8 sprigs
  • Lemon 1

Dairy

  • Butter 40 g
  • Heavy cream 10 cl

Pantry

  • Olive oiloften in the pantry 2 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish, Lactose

The step by step recipe

  1. Cook the peeled and diced potatoes in salted water, then add the peas for the last few minutes. 15 min

    Peas only need a few minutes, this keeps their bright color.

  2. Drain, keeping a little of the cooking water, then blend with the butter, cream, mint, salt and pepper.

    Pulse in short bursts, the mash should stay slightly chunky.

  3. Place the cod on a baking sheet, drizzle with oil, season with salt and pepper, and roast at 200°C. 12 min

    The fish flakes easily when it is done.

  4. Squeeze the lemon juice over the fish as soon as it comes out of the oven.

    Adding the lemon at the last moment keeps it bright and fresh.

  5. Spoon the mash onto plates and set the cod on top.

    Keep the mash warm covered, it cools down quickly.

Our tips to get it right

  • Pick thick, even cod loins, they cook more evenly and stay moist in the center.
  • Blend the mash just before serving, it loses its creamy texture fast as it cools.
  • Take the fish out of the fridge about fifteen minutes before cooking so it cooks more evenly.

The variations

  • Swap the cod for another firm white fish like haddock or hake, the cooking time stays about the same.
  • For a vegetarian version, replace the fish with pan seared halloumi slices set on top of the mash.
  • For rushed kids, mash the peas with a fork instead of blending, and cut the fish into small pieces.

What to serve it with

  • A simple green salad
  • Fresh bread for the mash
  • A glass of lemon water

Storage

The mash keeps for 2 days in the fridge in a sealed container, the cooked cod is best eaten the same day. Reheat the mash gently in a saucepan with a splash of water or milk. The pea mash freezes well for up to 2 months, the cooked fish does not freeze as well.

Questions about this dish

Can I use fresh peas instead of frozen?

Yes, use the same amount of shelled fresh peas. They need a bit more cooking time, so taste them to make sure they are tender before blending.

How do I know the cod is cooked without drying it out?

Prick the center of the loin with a fork, it should flake easily. If it still resists, give it a few more minutes, but check often since it dries out fast.

Can I make the mash ahead of time?

You can make it a few hours ahead and keep it covered in the fridge. Reheat it gently over low heat with a little of the cooking water to bring back its creamy texture.

What can replace the heavy cream?

You can use sour cream or even plain cream cheese for a slightly denser mash. The taste stays close and the texture just as creamy.

How long does it take to make roast cod with pea and mint mash?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in roast cod with pea and mint mash?

About 450 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does roast cod with pea and mint mash cost?

About €4.00 per serving, or €16.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish, lactose. Always check the labels of the products you buy.

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