Cod with Sprout Tops

This is a very simple fish supper, and all the more delicious (and healthy) for it...


  • Cod Fillets
  • Rape Seed Oil
  • Za’atar
  • Salt & Pepper
  • Lemon Juice
  • Sprout Tops

Get your fishmonger to fillet the Cod

Pre-heat the oven to 200˚c and lay the fillets on a baking tray lined with greaseproof paper and brushed with a little Rape Seed Oil

Sprinkle some Za’atar over the fish and season lightly with Salt & Pepper

Drizzle with a tiny bit of Rape Seed Oil and cook for 8 minutes OR just until the fish is cooked; moist but starting to flake apart when you prod it…

While the Cod is in the oven, cook the Sprout Tops

First wash and cut the Sprout Tops into ‘leaves’ (ie rather than leaving whole in a mini-cabbage head)

Heat a frying pan with a little Rape Seed Oil

When hot, add the leaves and cook for a minute, turning with tongs or stirring carefully so they don’t catch or burn

Add a splash of water and a squeeze of Lemon and cook, still turning / stirring for a few minutes.  Add extra splashes if it looks dry at any point

Serve when the stalk is still a bit crunchy but the leaves are cooked… An extra squeeze of Lemon and some seasoning are good at the last minute

Serve the Sprout Tops with the Cod on top and a wedge of Lemon on the side…

White Beans of some variety would be good with this meal; maybe Borlotti Bean Salad or some Butter Beans?!  A dollop of homemade Mayonnaise is also delicious



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