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Jerk cod & creamed corn

Jerk cod & creamed corn served on a plate

Jerk cod & creamed corn

Name: Jerk cod & creamed corn
Prep time: 12 min
Cook time: 25 min
Total time: 37 min
Yield: 2
Ingredients: 2 thick cod fillets (about 120g each); 1 tbsp olive oil; 2 tsp jerk seasoning; bunch spring onions; 326g can sweetcorn drained; 2 tbsp single cream; 20g parmesan finely grated; ½-1 small red chilli deseeded and finely chopped; ½ small bunch coriander finely chopped; lime wedges, to serve (optional)

Esther Clark

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Serves 2

Easy

Prep: 12 mins

Cook: 25 mins

A star rating of 4.8 out of 5.47 ratingsRate

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Spice up cod with jerk seasoning, then pair with creamed corn and charred spring onions for a tasty, low calorie option during the week. Serve with lime wedges

Gluten-free

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Ingredients

Nutrition

Units:

MetricUS

2 thick cod

fillets (about 120g each)
1 tbsp olive oil
2 tsp jerk seasoning
bunch spring onions
326g can sweetcorn

drained
2 tbsp single cream
20g parmesan

finely grated
½-1 small red chilli

deseeded and finely chopped
½ small bunch coriander

finely chopped
lime

wedges, to serve (optional)

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Nutrition: Per serving

kcal339

low
fat14g
saturates5g
carbs21g
sugars12g
fibre6g
protein29g
salt0.6g

Method

step 1

Heat the oven to 200C/180C fan/gas 6. Put the cod on a baking sheet and rub with half the oil, the jerk seasoning and some salt and pepper. Cook for 12-15 mins until cooked through and flaking.
step 2

Meanwhile, heat a griddle pan or non-stick frying pan over a high heat. Rub the remaining oil over the whole spring onions. Add to the pan and cook for 8-10 mins or until charred and beginning to soften. Keep warm on a plate.
step 3

Put the corn in a saucepan with the cream and warm through for 2 mins. Using a stick blender, roughly blitz the corn to a semi-smooth consistency. Stir though the parmesan, chilli and half the coriander, then season to taste.
step 4

Serve the cod with the charred spring onions, creamed corn and lime wedges for squeezing over, and scatter over the remaining coriander.

RECIPE TIPS

CREAM ALTERNATIVES

If you don’t have single cream, use crème fraîche or soft cheese and a splash of water in the creamed corn.

Recipe from Good Food magazine, June 2019

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A star rating of 4.8 out of 5.47 ratings

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