Weekdays 9am

Courgette wrapped cod parcels with red pepper sauce

Andrew Smyth returns to the Lorraine kitchen with his quick and easy cod parcels that are jam-packed with seasonal ingredients!


For the potatoes:800g Jersey Royal potatoes30g unsalted butterSalt & Pepper

For the fish:2 courgettes4 cod fillets (around 550g) or any firm white fish1 tbsp olive oil

For the Roasted Red Pepper Sauce:340g jar roasted red peppers (available in the aisle beside stuffed peppers and oils)5 cloves garlic, crushed2 tbsp chopped fresh basil3 tbsp olive oil300ml single cream15g grated Parmesan cheese


  • Preheat the oven to fan 180C/gas 4

  • Bring a large pan of slightly salted water to the boil. Rinse the potatoes and leaving the skins on, pop them into the boiling water and cook for 20 minutes until tender.

  • For the fish: Use a vegetable peeler to peel off long strips of courgette, aiming to get long wide pieces. Wrap these around each cod fillet to form little fish parcels and tuck the seam underneath the fish fillets. Set on a lined baking tray and drizzle with a little olive oil and seasoning before baking for around 15 minutes until the fish is cooked through and firm.

  • For the pepper sauce: Drain and rinse the peppers, dice them then add to a frying pan with the garlic, basil and olive oil. Cook for 5-6 minutes until softened. Blitz in a food processor until smooth then return to the saucepan with the cream and Parmesan cheese. Heat until the cheese has melted and the mixture starts to bubble then remove from the heat.

  • When the potatoes are cooked, drain and return to the saucepan. Gently crush them with the back of a fork or a potato masher and add the butter and season to taste.

  • Serve the pile of crushed Jersey Royals with the wrapped fish on top and a generous amount of the sauce spooned over the fish and around the side

Weekdays 9am