Paul Flynn's delicious cod dish as seen on the Today Show.


  • 4 cod fillets - 2 packets inismara cod fillets
  • 1 packet mangetout
  • 1 packet oyster mushrooms, torn into thick strips
  • 1 sweet potato, peeled and cut into thin chips (it's really important these are cut thinly as it will effect overall cooking time)
  • 1 large piece of ginger, peeled and cut into thin strips
  • 2 cloves of garlic, peeled and thinly sliced
  • 4 tblsp primadonna extra virgin olive oil
  • 2 tblsp blue dragon soy sauce
  • 4 tblsp water
  • salt and pepper


  • Preheat the oven to 180?C.
  • Brush a roasting tray with a tiny bit of olive oil and place the fish on top
  • Season and sprinkle some of the garlic and ginger on top of the fish.
  • Drizzle the soy sauce over the fish and pour the 2 tbsp water around it.
  • Cover with tin foil and seal really tightly around the edges. Place in the oven for 5 minutes.
  • Heat a wok on medium heat with the remaining olive oil. Add the ginger followed by the garlic. Straight away, add the sweet potato. At this point, add 1 tbsp of water just to help the sweet potato cook.
  • After 3 minutes, add the mangetout and mushrooms along with 1 tbsp of water. Keep turning the vegetables for another 2 minutes and finally season. The sweet potatoes should still be a little crispy but not mushy.
  • Divide the vegetables between 4 plates. Place the fish on top and drizzle over the juices


Calories approx. 264kcal
Protein 26g
Fat 15g
Carbohydrates 6g

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