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


  1. Preheat the oven to 180?C.
  2. Brush a roasting tray with a tiny bit of olive oil and place the fish on top
  3. Season and sprinkle some of the garlic and ginger on top of the fish.
  4. Drizzle the soy sauce over the fish and pour the 2 tbsp water around it.
  5. Cover with tin foil and seal really tightly around the edges. Place in the oven for 5 minutes.
  6. 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.
  7. 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.
  8. 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