Cod Salad Recipe with Samphire
A wonderfully simple cod fish salad that forgoes the leaves and uses pencil-thin asparagus, salty samphire and new potatoes with an easy orange dressing.
Servings 2 Servings
Calories 534kcal
Ingredients
- 275 g Cod Fillet 10oz
- 1 tablespoon Cooking Oil
- ½ teaspoon Salt Plus Extra for Boiling Potatoes
- 200 g New Potatoes 1 Cup
- 125 g Thin Asparagus ¾-1 Cup
- 100 g Samphire 1 Cup
- 1 Medium Orange
- 3 tablespoon Rapeseed Oil
- ¼ teaspoon Black Pepper
Instructions
- Bring a small saucepan (16-17cm or 7") of water to a boil and season it with 1 teaspoon of salt. Add the potatoes and cook until they are tender. This will take around 20 minutes, then remove the potatoes with a slotted spoon and allow them to cool. If the potatoes are larger than bite-sized, chop them up a little.
- Whilst the potatoes are cooking, trim any woody ends from the asparagus, cut the tips off, and then cut the stems into 1½cm (½-¾") pieces and set them aside.
- When the potatoes have been removed, add the asparagus to the potato water and cook for 90 seconds.
- Add the samphire to the potatoes for the last 30 seconds.
- Drain the asparagus and samphire and then refresh them in ice-cold water.
- Zest the orange into a small jar and add the pepper, half of the salt along with the ground nut oil.
- Peel the orange with a sharp knife to remove the pith and then remove the orange segments.
- Squeeze the "carcass" of the orange into a bowl to remove and orange juice and add it to the oil in the jar. You should have around 1 tablespoon of juice, then add a lid and shake it to form a dressing.
- Heat a 24-28cm (9 ½-11") non-stick frying pan over a high heat and when it is hot, add the oil.
- Season the cod fillets with the remaining salt and then pan fry, skin side down, for 2-3 minutes. Flip the fillet and cook for another 60-90 seconds before removing and setting aside.
- Combine the new potatoes, samphire and asparagus in a salad bowl, add the dressing and toss to coat.
- Add the orange segments to the salad.
- Carefully remove the crispy skin from the fish and set it aside, then break up the cod into large flakes and add them to the salad. Carefully toss to coat.
- Plate up, then cut up the crispy cod skin and sprinkle it over the top of the salad before serving.
Nutrition
Serving: 1 | Calories: 534kcal | Carbohydrates: 33g | Protein: 36g | Fat: 30g | Saturated Fat: 2g | Polyunsaturated Fat: 26g | Cholesterol: 76mg | Sodium: 708mg | Fiber: 5g | Sugar: 8g
