Meat-Free Week! Week 3 dinner idea: OT: Cod with Roasted Red Pepper Sauce


  • 300g cod fillets (2 x 150g fillets) 
  • 1 jar pre-roasted red peppers, chopped
  • 250g potatoes, peeled and quartered
  • 200g green beans
  • 1 large carrot, diced
  • 1 clove garlic, crushed
  • 2 tablespoons cooking cream 

Food Staples: 

  • 1 tablespoon rapeseed oil
  • 2 tablespoons semi skimmed milk
  • 2 teaspoons butter 


  1. Pre-heat the oven to 180c / 160c / gas mark 4
  2. Place potatoes in a pot of boiling water and simmer for approximately 15-20 minutes
  3. Steam carrots and green beans until tender
  4. Place 1 tablespoon oil in an oven-proof dish and add cod fillets.  Place in oven and cook for 15 minutes until cooked through
  5. Drain water from potatoes, add milk and 1 teaspoon butter and mash
  6. Place 1 teaspoon of butter in a pan, add garlic and allow to sizzle on medium heat for 2 - 3 minutes ensuring it does not burn
  7. Add chopped roasted red pepper, and cooking cream and simmer for 1 minute  
  8. Remove from heat and blend together using a hand blender
  9. Remove fish from the oven - drizzle with sauce and serve with mashed potatoes and vegetables