Cod with Mango, Smoked Bacon, and a Kale, Lemon and Garlic Purée

June 22, 2016

Cod has an amazing protein per calorie ratio. Mix it with mango, kale, garlic and bacon and you have a winner.

233kcal, 6c/8f/34f

INGREDIENTS

  • 1 skinless cod fillet (140g)
  • 1 rasher of smoked streaky bacon
  • 50g curly kale
  • 2 cloves of garlic
  • half a lemon
  • 20g of cooked king prawns
  • 20g of diced mango
  • 2 vine cherry tomatoes, sliced
  • sea salt flakes and cracked black pepper

METHOD

  1. Preheat the oven to 200°C (180°C fan or 392°F).
  2. Steam the kale for 10 minutes.
  3. Dice the garlic and fry in a pan for 3 minutes until they turn golden brown.
  4. Season the cod fillet with salt. Place a non-stick, ovenproof pan over a medium-high heat and add a small dash of vegetable oil (rapeseed/canola). Once the oil is hot, pan-fry the cod fillet for 2 minutes, then transfer to the oven and cook for 5 minutes. If you don’t have an overproof pan just transfer the fish from the frying pan to a oven tray lined with tin foil.
  5. Add the steamed kale and fried garlic to a blender with a cup of water and the juice of half a lemon. Blitz until a rough purée. Add salt and pepper to taste.
  6. Fry the rasher of bacon until crispy and the prawns until they gain some colour.
  7. Plate the kale purée and place the cod fillet on top. Add the sliced tomatoes and the prawns.
  8. Add the bacon rasher and mango on top of the cod fillet.
  9. Season with salt and pepper.

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