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Cod with Saffron Lemon Sauce, Potato Purée and Green Beans

Cod cooked gently with garlic and saffron over a smooth potato purée. 57 g of protein for 537 kcal.

Calories
537kcal
Protein
57g
Fat
10g
Carbs
55g

Per serving, makes 4. Published 6 September 2026.

Allergens

  • Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Cod fillet880 g, cooked

    Cooked weight, 220 g a serving. Cod loses roughly a quarter of its weight in the pan, so buy about 1.2 kg raw. Weighing this raw and reading it as cooked would overstate the protein by a third.

  • Olive oil4 tsp (18 g)

    For the fish.

  • Garlic4 cloves
  • Saffron1 pinch
  • Lemon2
  • OreganoTo taste
  • Potato1 kg

    Weighed raw. This is the batch: 250 g a serving, and it is where 44 of the 55 g of carbohydrate comes from.

  • Olive oil1 tbsp (13.5 g)

    For the purée.

  • Green beans400 g
  • White pepperTo taste
  • SaltTo taste

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Method

  1. Season the cod with salt and oregano and cook it gently in the olive oil with the sliced garlic until just set.

  2. Bloom the saffron in a little warm water, add it to the pan with a squeeze of lemon and a splash of the cooking liquid, and let it reduce into a light sauce to spoon over the fish.

  3. Boil the potatoes until tender, pass them through a ricer, and beat in the tablespoon of olive oil, salt and white pepper until smooth.

  4. Boil the green beans until tender-crisp and serve alongside.

Worth knowing

  • A ricer rather than a masher. Potato worked hard in a blender goes gluey, and this purée has only a tablespoon of oil in it to hide behind.
  • The supplied figures were 532 kcal, 57P, 10F and 53C, and recomputing from these weights gives 537, 57, 10 and 55. That is the same plate inside the noise of a composition table.

More like this

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.