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Roast Cod With Herby Seed Crust and Curried Parsnip Mash Recipe

Roast Cod With Herby Seed Crust and Curried Parsnip Mash Recipe

It might seem like a lot of herbs in the seed crust but trust me, be generous, it tastes amazing! You can use any firm-fleshed white fish for this, or even salmon. Try and buy sustainable fish if you can – ask at the fish counter or check the labelling. Serve it with steamed or boiled greens such as savoy cabbage, spring greens or kale. You may also listen to the recipe by pressing the play button below:
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Main Courses, Seafood
Servings 2
Calories 460 kcal


  • #For the Parsnips#
  • 1 teaspoon mild olive oil
  • 400 g parsnips, peeled and cut into 2 cm chunks
  • 2 teaspoons mild curry powder
  • 1 teaspoon vegetable bouillon powder
  • #For the Cod#
  • 20 g pumpkin seeds
  • 10 g sunflower seeds
  • Large handful fresh parsley, tender stalks and leaves
  • Large handful fresh coriander, tender stalks and leaves
  • 1/2 mild green chilli, seeds removed, roughly chopped
  • 1 teaspoon mild or extra virgin olive oil
  • Pinch of flaked sea salt, such as Maldon
  • 1 lime, finely grated zest and juice
  • 2 x 200g boneless cod loin fillets, skin left on


  • Preheat a fan oven to 180°C.
  • Heat the olive oil in a large non-stick saucepan, add the parsnips and curry powder and fry for 2-3 minutes. Pour over 300 ml boiling water and stir in the vegetable bouillon. Bring to the boil then cover the pan, lower the heat to medium and cook for 20-25 minutes until completely tender and most of the liquid has been absorbed.
  • Use a potato masher to mash to a smooth consistency, adding a splash of boiling water if needed (you’re looking for the consistency of soft mashed potato).
  • While the parsnips are cooking, tip all the ingredients for the cod, apart from the fish itself and half the lime juice, into a mini food processor and blitz to a rough paste (or roughly chop everything using a large, sharp knife). Place the cod in a non-stick roasting tin, spread the paste all over the fish and roast for 12-14 minutes.
  • Squeeze the remaining lime over the cod and serve with the curried parsnip mash on the side.
Keyword Diet Recipes, Fish recipes, Roasted