Looking for a delicious fish dish? Try our sticky cod with celery and parsley mash. This recipe puts a unique twist on the classic white fish fillet and creates a dish full of flavor. Simply dust the fish fillet lightly with flour and fry until golden brown. Serve alongside our delicious celery and parsley puree for a delicious combination of textures and flavors. To top it all off, drizzle the dish with a delicious sweet garlic sauce that gives it a touch of sweetness and spice. Enjoy this irresistible food that will leave you wanting more.
- 2 tbsp extra virgin olive oil
- 4 x 120g/4½oz pieces of cod
- some flour for dusting
- 2 cloves of garlic, minced
- 1 teaspoon crushed chili flakes
- 3 tbsp sherry vinegar
- 1 tbsp soft brown sugar
- Lemon wedges for serving
- 1 large celeriac, peeled and diced (approx. 500 g)
- 2 tbsp butter
- large handful of parsley, finely chopped
- To make the porridge, cook the celery in salted water for 10 minutes until soft.
- Drain, return to the pan and allow to steam dry for a few minutes.
- Mash with the butter and spices and then stir in most of the parsley.
- Keep the fish warm while you prepare it.
- Heat half of the oil in a frying pan.
- Dust the fish with flour, season on both sides and fry for about 4 minutes on each side.
- Transfer to a plate.
- Add the remaining oil to the pan and fry the garlic and chilli for 2 minutes until golden brown.
- Add vinegar, sugar and a little salt and let it bubble for 1-2 minutes.
- Return the fish to the pan to heat.
- Serve the fish on the puree and pour the pan sauce over it.
- Sprinkle with the remaining parsley and serve with lemon.
Equipment and tools
- measuring spoon
- frying pan
- wooden spoon
- Big pot
- Masher or fork
Please note that this recipe contains the following allergens:
- Fish (cod)
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply place in the microwave or heat on the stove until warmed through. However, for optimal flavor and texture, it is best to consume the dish fresh.
Health Benefits of Sticky Cod with Celery and Parsley Mash
Cod is a nutritious and popular fish that is rich in essential nutrients and offers several health benefits. Combined with celery and parsley puree, this dish becomes a complete meal that not only satisfies your taste buds, but also offers numerous benefits for your general well-being.
1. Excellent source of protein
Cod is an excellent source of high-quality protein, essential for building and repairing tissue, producing enzymes and hormones, and supporting growth and development. Including protein in your diet can also help you feel fuller for longer, thus helping with weight control.
2. Heart-healthy omega-3 fatty acids
Cod is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats have been linked to several heart-healthy benefits, including reducing inflammation, lowering triglyceride levels, and improving overall cardiovascular health.
3. Bone health
Cod is an excellent source of vitamin D, a nutrient essential for calcium absorption and bone health. Adequate vitamin D intake prevents diseases such as osteoporosis and supports strong bones and teeth.
4. Strengthens immune function
Including garlic in this recipe provides an additional health benefit. Garlic contains compounds that have been shown to boost immune function and help fight common illnesses like colds and flu.
5. Nutrient-rich celeriac
Celeriac, also known as celery root, is a nutrient-dense vegetable that adds both flavor and health benefits to this dish. It is a great source of fiber, which aids digestion, promotes satiety, and may help with weight control.
6. Vitamin C-rich parsley
The parsley in the porridge brings additional nutritional benefits. It is rich in vitamin C, an antioxidant that supports immune function, protects against free radicals and supports collagen production for healthy skin.
By combining these nutritious ingredients, Sticky Cod with Celery and Parsley Mash proves to be a well-rounded dish that not only satisfies your taste buds but also contributes to your overall health and well-being. So treat yourself to this delicious and healthy meal!