Cod is coated in panko breadcrumbs and fried until golden, then stuffed inside tortilla wraps with minty peas, curry sauce and lettuce. It’s a fantastic midweek meal or lunch the next day.
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Ingredients
- 2 tbsp plain flour
- 1 large free-range egg, beaten
- 60g panko crumbs
- Finely grated zest and juice 1 lemon
- 300g sustainable cod loin or other chunky white fish
- Vegetable oil for frying
- 175g frozen petits pois
- 1 tbsp chopped fresh mint leaves
- 200ml good-quality curry sauce from a jar
- 4 flour tortilla wraps
- Little gem lettuce, separated into leaves
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Method
- Put the flour, egg and panko crumbs into 3 separate shallow bowls. Season the flour well with salt and freshly ground black pepper, then stir lemon zest into the panko crumbs.
- Cut the cod loin into 8 chunky fingers. Toss each fish finger first in the flour, then the egg, then coat well with the panko crumbs. Set aside on a plate. Heat a good glug of the vegetable oil in a large heavy-based frying pan. When hot, add the fish fingers and cook for 8-10 minutes until cooked through, turning carefully but frequently so they turn evenly golden brown.
- Meanwhile, cook the peas according to the instructions on the packet, then drain. Gently mash the peas with the juice of ½ lemon, most of the mint and salt and pepper to taste.
- Warm the curry sauce and tortilla wraps separately in the microwave. Lay a tortilla per person on a plate, then top with some of the peas, a couple of gem lettuce leaves and 2 hot fish fingers. Finally, drizzle with some of the curry sauce. Wrap tightly, then serve with the remaining curry sauce on the side to dip into.
Nutrition
- 530kcals Calories
- 17.9g (3.5g saturated) Fat
- 27.4g Protein
- 61g (7.7g sugars) Carbs
- 7.6g Fibre
- 2g Salt
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