Operation Transformation Week 6: Cod with Roasted Red Pepper Sauce

Courtesy of Operation Transformation on RTÉ One


Serves 2 (Each serving contains approx 560 kcal)


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
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