07 October 2016

Seafood Week - A Recipe Idea and Giveaway

Fish is not only low in fat and a great source of protein, it contains Omega 3 which benefits the heart, so incorporating fillets or shellfish into your family meals each week is a wise choice. As 7th-14th October sees the return of Seafood Week why not pop a fish dish onto your meal planner? 


Fish is the dish competitions #seafoodweek


Regardless of your budget seafood is a tasty and simple option for busy parents and we really enjoyed trying bream for the first time recently. The fish was pan-fried to make the skin crispy and placed on a bed of new potatoes and plum tomatoes in a garlic, ginger and onion sauce with a little parsley to garnish. The entire dish took less than 30 minutes to make - thank you Hello Fresh!



The benefits of eating fish

  • During pregnancy your baby requires lots of nutrients to grow and fish can help to provide these
  • Fish helps to provide children with the minerals and vitamins they require
  • Omega-3 fats found in fish help to maintain a healthy heart, normal blood pressure, brain function, vision and blood levels of triglycerides (a type of fat that increases the risk of heart disease when levels are raised).
  • Iron makes red blood cells, transports oxygen around the body and can reduce tiredness - brown crabmeat, crayfish, clams, cockles and mussels contain this important nutrient
  • White, oily and shellfish are protein-rich and fill you up for longer. This can help you to maintain a healthy weight

It is recommended that you eat 2 portions per week - have you been eating yours?




Seafood Week is all about encouraging families to purchase, cook and eat more fish and to celebrate we have teamed up with Seafish to offer one lucky person a Circulon Genesis Stainless Steel Pan Set worth £170....




For your chance to WIN a Circulon Genesis Stainless Steel 4 Piece Pan Set worth £170 you can enter via the Gleam entry form below.

The giveaway ends at 11.59pm GMT on 14th October 2016.


Leaving a comment below with a healthy recipe/meal idea involving cod, which consists of 5 or less ingredients, is compulsory to enter and the best recipes will be published on the Fish is the Dish website.

Good luck!



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218 comments :

  1. I love a Cod Stir Fry with lots of vegetables & a fish sauce

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  2. i love cod topped with a chorizo/breadcrumb/lime crumb and baked with new potatoes and in seeason veg mmmmmmm

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  3. cod with chorizo on a bed of spinach

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  4. cod filet on a bed of spinach steamed with new potatoes and peas.. a parsley sauce over the potatoes

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  5. Lemon, herb & Parmesan crusted fish - Season 4 skinless fish fillets and pan fry them in a little oil for 2-3 minutes until just tender. Turn over and sprinkle with a crumb mixture made up of breadcrumbs, grated lemon zest, grated Parmesan, chopped parsley and salt and pepper. Brown in the pan under a hot preheated grill for 2-3 minutes. Add the butter to the pan with the juice of 1 lemon. Melt around the fish and serve.

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  6. We like Cod Provencal with jacket potato and broccoli

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  7. breaded cod with baked kale and sweet potato fries

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  8. I love cod and cottege cheese. thankyou, ken pohl19@comcast.net

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  9. I love cod with tinned chopped tomatoes thyme and some new potatoes. You can always add some lemon juice or a small drizzle of olive oil. A perfect healthy meal and it's quick.

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  10. I love cod with tinned chopped tomatoes thyme and some new potatoes. You can always add some lemon juice or a small drizzle of olive oil. A perfect healthy meal and it's quick.

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  11. Simple Sicilian Cod - Pan fried and topped withna sauce made from - 1 medium onion, peeled and chopped
    2 cloves garlic, peeled and minced
    1 teaspoon dried oregano
    8 tomatoes, seeded and diced
    1 teaspoon red wine vinegar
    1/4 cup chopped fresh parsley

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  12. Cod Alla Romana [with onions, garlic, peppers and tomatoes] is fantastic especially if you do it in the slow cooker, adding basil later on. I do it with a salad, but it's great in the summer with new potatoes too.

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  13. One thing everyone often forgets is the ease of cooking fish on a BBQ - Cod and Fruit skewered Kebabs are delicious

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  14. Cod with chorizo on a bed of spinach does it for me

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  15. We love cod with pesto and spaghetti. Spaghetti is a particular favourite in our house as it's fun to eat! Pesto with cod is a quick and easy just home from work dinner that is nutritious and enjoyed by everyone

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  16. I love pan fried cod with a chorizo, breadcrumb and lemon crumb on a bed of crushed potatoes

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  17. cod mournay - basically cod with a simple cheese sauce!

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  18. I always put cod into fish pie along with egg and prawns. It's easy to make and something the whole family enjoy.

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  19. Steamed cod with vegetables.

    Kelly Glen

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  20. Kedgeree with plenty of rice.

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  21. Coat strips of cod fillets with flour & a little cayenne pepper & fry in olive oil for homemade adult fish fingers!

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  22. My daughter loves cod in Tomato and Thyme-

    1 onion
    400g can chopped tomato
    few sprigs thyme
    1 tbsp soy sauce
    4 cod fillets

    so quick and easy to make so perfect if you havent got much time-

    Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
    Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily.

    I always serve this with new potatoes- she loves it and it really low fat too :)

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  23. Spencer Broadley9 October 2016 at 09:30

    You can't beat good old fashioned battered cod with chips and mushy peas - salt and vinegar necessary

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  24. One of our regular weeknight meals is a cod, tomato and butterbean stew - all you need is the cod, tinned tomatoes, butterbeans, herbs and bit of cider vinegar - it's simple but really tasty!

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  25. I love a mediterranean fish pie - fish cooked with vegetables in a tomato sauce, topped with a sweet potato mash

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  26. Almond-&-Lemon-Crusted Fish with Spinach, so tasty and healthy x

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  27. steamed cod with friend ginger, spring onions and soy sauce served with boiled potatoe and rocket

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  28. Put your cod steaks in a baking dish. Lightly fry a chopped onion and a chopped red pepper in a little oil until softened then scatter over the cod. Drizzle over the juice of a lemon then bake in a hot oven for 15 minutes until the cod is cooked.

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  29. I had the most amazing piece of cod on my cruise holiday it had a parsley crust :)

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  30. Cod baked in the oven with capers, olives, parsley, a couple of anchovies and a squeeze of lemon juice

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  31. I use chunky pieces of cod, with smoked haddock and seafood mixture for a creamy fish pie.

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  32. I prefer my cod simply wrapped in foil, with a slice of lemon and seasoned, then baked in the oven. Cod has such a wonderful and delicate flavor, why mask it with other stronger flavors.

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  33. I prefer my cod simply wrapped in foil, with a slice of lemon and seasoned, then baked in the oven. Cod has such a wonderful and delicate flavor, why mask it with other stronger flavors.

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  34. I grill a cod fillet, with mashed peas and pancetta :)

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  35. I steam my skinned and boneless cod loins with some Maris Piper potatoes, organic carrots and tenderstem broccoli. I season with a sprinkle of sea salt and black pepper and a drizzle of olive oil. I then add some aromatic fresh parsley to garnish for a nutritious and delicious meal.

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  36. Steamed Cod and Broccoli in parsley sauce - Sassie Clarke

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  37. We steam code in a pressure cooker coated in tomatoes garlic and pine nuts absolutely gorgeous

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  38. Baked breaded cod with lemon, garlic and parsley. Classic but tasty.

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  39. Id make a healthy fish pie with lots of fresh vegetables..Yummm!!

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  40. We love a cod and new potato tray bake - just altogether with cherry tomatoes in a baking tray with lime zest and juice sprinkled over a sprinkling of salt & pepper and sprayed with frylight x

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  41. Steamed cod and veg with a cheesy sauce

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  42. Cod, chorizo and mixed green veg.

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  43. Grill COD broken into pieces with Brown rice

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  44. Cod with Mediterranean Salsa.

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  45. I like my cod plain and oven baked, served with sweet potato wedges and steamed veg

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  46. Breaded and baked cod fish cakes with a green salad

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  47. Margaret Clarkson
    It is nice baked, after first sprinkling with fresh lemon juice and a small drizzle of olive oil.

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  48. Moroccan-Spiced Cod with Cauliflower Cous Cous and Carrots mmmmmmmmmmmm...

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  49. I love fish pie, but instead of potatoes I use filo pastry. It's a nice twist that isn't as heavy as potato! Cod fits really nice with and is lovely with prawns as well :)

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  50. Cod pan fried with just a litlle bit of butter and lemon juice. Simple, but so yummy!

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  51. I like to make my own fish fingers with cod

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  52. Flaked cod mashed with potato,s & lemon juice

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  53. steam cod, boil some rice and veg, and make a parsley sauce, very delicious.

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  54. I love to make Fish stew with roast garlic & saffron.

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  55. I make a great Cod based fish pie, with plenty of my fave veg and a creamy mash potato covering. For a special and yummy topping, I crumble together some porridge oats and stilton. It makes for a lovely, tasty and crispy topping :)

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  56. Cod fillet in foil, put a thin layer of red pesto on top, serve with cous cous or new potaotes and veg- yummy!

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  57. Vod with tinned chopped tomatoes thyme and some new potatoes.

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  58. Home made fish and chips with the cod and sweet potatoes air fried

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  59. Cod with a simple drizzle of lemon, garlic, olive oil combined with a tiny bit of butter , and some fresh chopped parsley

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  60. I make a Cod curry with peppers and tomatoes.

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  61. I like cod and peas in a risotto!

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  62. I love cod boiled in water with bread & butter

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  63. we are vegetarian so we don't eat fish, so I will say vegggie cod fish fingers and vegetables in a cheese sauce

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  64. My favourite cod recipe is Bolinhos de Bacalhau (Portuguese fish cakes). Although, they do require dried salt cod, rather than fresh.

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  65. I like to make spicy cod fishcakes, served with salad and crustybread

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  66. Cod with sweet potato mash (cinnamon and butter)

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  67. Steamed cod with lemon and garlic

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  68. Grilled cod and steamed vegetables, served with some brown rice. Taste fab and keeps me full until the next morning :)

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  69. I love BBQ cod, use BBQ seasoning and a bit of balsamic vinegar pop into some tin foil wrap up and cook with some cauliflower rice and mushy peas it amazing!

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  70. Kedgeree, I had it tonight, its one of my favourites and can be made with any fish

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  71. We love Cod together with garlic, shallots, tomatoes, and red pepper wrapped in a foil pouch and put in the oven, served up with a nice side of buttery new potatoes.

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  72. We love Cod together with garlic, shallots, tomatoes, and red pepper wrapped in a foil pouch and put in the oven, served up with a nice side of buttery new potatoes.

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  73. Cod cooked in an italian tomoato sauce on liguini is lovely!

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  74. I love to make sweet chilli fishcakes using sweet potato mash and cod . Really delicious and a favourite of all the family. So healthy too .

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  75. Grilled cod sitting on a bed of sweet mashed potato, surrounded by a ring of avacado slices and asparugus, topped with grilled vine tomatoes and basil.

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  76. Grilled cod sitting on a bed of sweet mashed potato, surrounded by a ring of avacado slices and asparugus, topped with grilled vine tomatoes and basil.

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  77. I love salmon, score and drizzle with red wine. rub in store bought salmon seasoning and rosemary and wrap in foil boat per fillet. Absolutely gorgeous and tastes as though it has had a lot more preparation than it really has.

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  78. Steamed cod with ginger, spring onions, tiny bit of garlic and soy sauce.

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  79. Fish pie with cauliflower mash topping

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  80. I like making curry using cod in the slow cooker, but I'm the only one in in my house who likes it.

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  81. I don't eat fish as I a m a vegan.But my hubby likes to cook cod with breadcrumbs,vegetables and new potatoes

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  82. Home made cod goujons done in the Actifry is a healthier alternative to fish and chips :-)

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  83. good old Cod in batter is still my favourite

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  84. Cod with green beans and sweetcorn; yummy

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  85. cod fishcakes - lots of fish and potato

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  86. cod with mash potato, parsley sauce, carrots & sweetcorn

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  87. Cod with butter, new potatoes & lots of vegetables x

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  88. little cod parcels with Mediterranean veggies with some chilli and garlic steamed is really good

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  89. Cod linguine - it's simply flaked cod, garlic, tomatoes & onion served over linguine

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  90. My little fella loves my potato/cod croquets with flaked pieces of cod, potato, garlic and a squeeze of lemon...they are yummy! x

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  91. Cod baked in tomato sauce with olives, basil and a good glug of olive oil.

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  92. Fish pie everytime

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  93. Baked coc and steamed vegetables

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  94. Cod on a bed of spinach with new potatoes coated in garlic powder and paprika powder and put in the oven to crisp slightly after been sprayed with fry light

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  95. Steamed cod served with steamed vegetables and sweet potato mash

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  96. I like to bake it off in a chopped tomato bath.
    @gavrc

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  97. Steamed cod with steamed veg and new potatoes

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  98. Put cod in foil with garlic and butter and lightly cod in the oven
    Then prepare a paprika crust topping paprika breadcrumbs and parmesan cheese sprinkle on top and finish off by grill the cod for a few minutes so yummy x

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  99. Cod fillet and pea batch - it's a cod fillet, cooked however you like it, with peas, any sort, but I prefer petite pois, in a batch. Simple.

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  100. I need these, my current pans are awful :)

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  101. Fish should be simple in my opinion - as long as the fish is fresh and good quality. Just a sprig of rosemary, dash of olive oil and garlic clove - crushed. Perfect!

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  102. Baked cod with a herb crust, baby new potatoes and steamed broccoli

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  103. Haddock, new potatoes,peas and cheese sauce. x

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  104. Cod with roasted vegetables, caramalised onions all wrapped up in a tortilla wrap - yummytastic xxx

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  105. Chilli, soy sauce, ginger and juice of an orange, reduce in a pan, pour over fish and bake in oven

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  106. We use smoked cod, place in oven dish with milk , onion, seasoning and pieces of bacon. When the fish is cooked drain the milk and use to make a white sauce.
    Heve with boiled potatoes and garden peas. It's delicious!!

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  107. Fish pie is a firm favourite in our house

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  108. My son loves to make fish cakes. Thanks for this lovely giveaway.

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  109. Grilled miso salmon with rice noodles.

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  110. Cod is delicious with a tomato and chorizo sauce (chopped tomatoes , garlic, parsley, chorizo)

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  111. steamed cod broccoli and home made sweet potato wedges

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  112. Steamed salmon and vegetables with a creamy horseradish sauce

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  113. 2 cups of salsa, 2 tablespoons of parsley & some cod fillets. Preheat oven to 175 degrees C. Place fillets in a lightly greased casserole dish and pour the salsa over them. Add the parsley and salt/pepper if you want to and bake for half an hour.

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  114. I prefer it simply pan fried with a mustard sauce. Cod can be a bit bland so you can spice up your sauce with anything you want.

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  115. Cod in a cheese and parsley sauce with baby new potatoes and veg

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  116. Cod in a cheese and parsley sauce with baby new potatoes and veg

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  117. A simple dish which was my favourite as a child, my nan made it for me. Cod homemade parsley sauce, fluffy mash and garden peas. 😆😍

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  118. home made cod and parsley fish cakes - leanne w

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  119. Cod wrapped in bacon with a tomato sauce and rice with steamed vegetables

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  120. I love cod simply roasred with sun dried tomatoes, garlic and chilli and served with sweet potato mash

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  121. Today, we made herby cod bake and it went down really well. We used homemade pesto, yogurt and dill and served it with homemade wedges and salad.

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  122. I love cod with harissa and garlic.

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  123. cod with chorizo on a bed of spinach

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  124. cod with chorizo on a bed of spinach

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  125. I love using cod in a risotto, healthy and tastes great.

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  126. We love to cover the cod in light mayo and then crushed up rice crispies, makes a light batter to roast it, like a healthier home made fish finger!

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  127. WE SOMETIMES DO A FISH CURRY WITH COD ITS ALWAYS SO NICE

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  128. Cod wrapped in spinach and tin foil all over in the oven is gorgeous

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  129. I like to use Cod in Mexican tortillas with grilled onions and peppers

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  130. I love cod with chilli flakes and lime juice wrapped in foil and baked, served with salad x

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  131. I've honestly never cooked cod before! I've cooked salmon, haddock, plaice ... Hadn't realised I'd never cooked cod until now. Oops!

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  132. steamed and accompanied with steamed veg x

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  133. Baked cod with a spicy tomato topping on it using my tomatoes from the allotment and herbs from the garden.

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  134. i love making fish pie, i add boiled eggs to mine! my other half doesnt like it tho :(

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  135. I love spiced cod fishcakes

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  136. Fry one small chopped onion until browned, Add a tin of chopped tomatoes, a tbsp of brown sugar, a teaspoon of tomato paste, soy and thyme and it is the nicest fish sauce I have ever had, me and my children have it once a week. xx

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  137. Cod baked in the oven with a topping of tomatoes, onions, basil and olive oil. With more ingredients I'd also add courgettes. peppers and aubergine and maybe breadcrumbs

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  138. if you use panko instead of batter the cod is healthier and just as tastey

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  139. We use cod to make a healthy fish pie. Top it with mash and it's lovely xx

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  140. I like cod steamed on a bed of spinach with green beans and new potatoes

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  141. I make my family healthy fish and chips. I use beaten egg whites for the batter and par boil the chips dry spray with cooking oil and bake in the oven.

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  142. Cod, cauliflower & chorizo mornay

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  143. Cod in breadcrumbs cant beat it

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  144. We make homemade cod fishcakes, they're delicious!

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  145. baked in oven with lemon and pesto x

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  146. Grilled cod fillet on a bed of pea mash with a covering of pancetta - yummy

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  147. Grilled cod fillet on a bed of pea mash with a covering of pancetta - yummy

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  148. We love Cod I often make cod fish cakes however my favourite cod dish has to be grilled cod with a yummy garlic and lemon drizzle sauce it is really easy to make and super tasty!

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  149. I love cod in a fish stew with a tomato sauce and lots of herbs

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  150. On chickpeas and chorizo bed :)

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  151. Cod sprinkled with chili, ginger and lime juice wrapped in foil and oven baked served with sweet potato fries.

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  152. Cajun spiced cod with sweet potato wedges

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  153. Cod Fishcakes with Chunky potato's and mushy peas.

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  154. Cod shallow fried in olive oil and lime juice with avocado and tomato salad and new potatoes

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  155. baby new potatoes, boiled cod with a homemade parsley sauce

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  156. Instead of cod I'd make walnut, mango & avocado salad with flaxseeds sprinkled on top

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  157. I make cod stew. 2 tins chopped tomatoes, sliced new potatoes, 2 sliced peppers, 1 crushed garlic clove, 1 thinly sliced onion, a slice red chilli (I leave seeds in) Bring to boil, simmer cover for 20 minutes, remove lid and place 2 pieces of cod on top of the stew, replace lid and simmer for 10 to 15 minutes. :-)

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  158. home made cod, sweet potato and parsley fishcakes

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  159. Sweet Chilli Cod with cream cheese mash :)

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  160. cod in cheese sauce topped with swede and potato mash

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  161. Smoked haddock Kedgeree

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  162. i love fish pie so my recipe would be fish pie.

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  163. i love fish pie so my recipe would be fish pie.

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  164. I just like to poach cod in milk then eat with a slice of granary bread :)

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  165. Lorraine Crawford14 October 2016 at 09:04

    Baked cod with chopped tomatoes, peppers and red onion. Served with baby potatoes.

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  166. I love poached cod and serve with green beans and new potatoes .x

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  167. we like shredded cod in egg noodles with mange tout and baby corn and soy sauce

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  168. Cod in breadcrumbs with mashed potatoes and peas. Yummy!

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  169. I love cod provencal its perfect for a fast day

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  170. love a fish pie with lots of veg as wlel as the cod, topped with creamy mash :-D

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  171. i had a fish called baramundi once at my dads in switzerland he just popped it onto the bbq it was lush shame i cant find it over here

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  172. I make a very good fish pie, using 4 different types of fish

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  173. Breaded cod with sweet potato fries

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  174. Breaded cod with sweet potato fries

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  175. Pesto cod- cod, breadcrumbs, basil, oil and pine nuts :) yum!

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  176. making fish cakes with the children

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  177. i like to grill fish and serve on a bed of rice

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  178. Thai Fishcakes with a Sweet Chilli Sauce
    100g skinless salmon fillet
    100g skinless white fish fillet
    175g prepared squid ( optional ) I dont use because kids don't like it
    50g green beans trimmed and finely chopped
    25g red chilli paste
    1 tbsp fish sauce
    Zest of a lime
    1 egg white
    1 tbsp oyster sauce
    groundnut or vegetable oil for deep frying
    For the Chilli paste
    25g roasted peanuts
    3 red chillies
    85g granulated sugar
    5 tsp white rice vinegar

    Put the salmon, white fish and squid into a food processor, then whizz until smooth. Add the chilli paste and pulse until well mixed. Place all the other ingredients, except the oil, into a large bowl. Add the fish mixture, then knead together for 5 mins until smooth and elastic.
    Shape into small flat discs about 5cm across. Heat a few cms oil in a wok until it shimmers, then fry the fishcakes in batches for 2-3 mins until golden. Drain on kitchen paper. Can be chilled for up to 1 day then reheated in a hot oven for 5 mins.
    For the chilli sauce, place the vinegar, sugar, 2 tbsp water and the whole chillies in a small saucepan, then bring to the boil. Simmer for 15 mins, then remove from the heat. Place in a food processor and blend until smooth. Strain, saving 1 tsp chilli, then stir in the saved chilli and leave to cool. Will keep in the fridge for up to 1 week. Serve fishcakes with the chilli sauce & peanuts.

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  179. Cod fillet with a parsley sauce and ashes pots stones and peas is a family favourite

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  180. spicy salmon on a bed of red (salmon marinated in garlic, coriander, ginger and green chilies)

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  181. I don't like fish. Any alternative suggestions?

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  182. cod baked with Mediterranean veg

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