Roasted Jersey Royal Potato & Cod with Lemon-Garlic Herb Sauce

A healthy and flavorful dinner featuring Jersey Royal potatoes, flaky cod, and a vibrant lemon-garlic herb sauce. This dish highlights the fresh taste of seasonal ingredients.

Prep Time

15 minutes

Total Time

45 minutes

Calories

495

Level

Easy

Yields

4 servings

Cost

£4.63

Season:

Meal Type:

Cuisine:

Main Ingredient:

Cooking Style:

Dietary:

Gluten-Free•Dairy-Free

Mood:

Healthy

Ingredients

Servings

750gJersey Royal Potatoes(Small to medium size, scrubbed and halved or quartered if large.)

£3.50

4Cod Fillets(Approximately 150g each, skin on or off.)

£12.00

3tbspOlive Oil(Extra Virgin)

£0.30

1Lemon(Juice and zest)

£0.60

3clovesGarlic(Minced)

£0.15

2tbspFresh Parsley(Chopped)

£0.40

1tbspFresh Thyme(Chopped)

£0.30

0.5tspSalt(Or to taste)

£0.02

0.3tspBlack Pepper(Freshly ground, or to taste)

£0.05

200gGreen Beans(Optional, trimmed)

£1.20

Total Cost

£18.52

£4.63 per serving

The Method

1
Preheat oven to 200°C (400°F).
2
In a large bowl, toss the Jersey Royal potatoes with 1 tablespoon of olive oil, salt, and pepper.
3
Spread the potatoes in a single layer on a baking sheet. Roast for 20 minutes.
4
While the potatoes are roasting, prepare the lemon-garlic herb sauce. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, and chopped thyme.
5
After the potatoes have roasted for 20 minutes, remove the baking sheet from the oven. Place the cod fillets amongst the potatoes and drizzle them with a portion of the lemon-garlic herb sauce.
6
If using, add green beans to the baking sheet around the potatoes and cod.
7
Return the baking sheet to the oven and roast for another 10-15 minutes, or until the cod is cooked through and flakes easily with a fork, and the potatoes are tender.
8
Drizzle the remaining lemon-garlic herb sauce over the cod and potatoes before serving. Garnish with extra fresh herbs if desired.

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My Notes

Nutrition Information

Nutrition per serving (318g)

495 kcal / 2071 kJ

Carbs

39g

15% of RDA

Fat

20g

29% of RDA

Protein

35g

70% of RDA

Detailed Breakdown

Fibre

6 g

20% of RDA

Sugar

5 g

6% of RDA

Sodium

350 mg

15% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

For extra crispy potatoes, parboil them for 5 minutes before roasting.

If you don't have Jersey Royal potatoes, you can use new potatoes or other small potatoes.

Adjust the cooking time based on the thickness of your cod fillets. They are done when they flake easily with a fork.

Other vegetables like asparagus, broccoli florets, or cherry tomatoes can be added to the baking sheet in the last 15 minutes of cooking.

For a richer flavor, a knob of butter can be melted into the lemon-garlic herb sauce.

Cooking Equipment

Oven

Baking Sheet

Small Bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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Chef's Tips

For extra crispy potatoes, parboil them for 5 minutes before roasting.

If you don't have Jersey Royal potatoes, you can use new potatoes or other small potatoes.

Adjust the cooking time based on the thickness of your cod fillets. They are done when they flake easily with a fork.

Other vegetables like asparagus, broccoli florets, or cherry tomatoes can be added to the baking sheet in the last 15 minutes of cooking.

For a richer flavor, a knob of butter can be melted into the lemon-garlic herb sauce.

Roasted Jersey Royal Potato & Cod with Lemon-Garlic Herb Sauce

Ingredients

The Method