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Cod with spicy ‘aji de leche’ sauce
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This fragrant fish dish is full of calcium from the milk and the broccoli. If you prefer a gentler heat, leave the chilli whole.
250ml semi-skimmed milk
1 dried habanero chilli, halved and deseeded
3 garlic cloves
1 lime, zest of all, juice of ½, ½ cut into wedges
4 salad onions, finely shredded lengthways
28g pack coriander, stalks and leaves roughly chopped
260g pack Icelandic cod loin
1 tsp sunflower oil
200g pack Tenderstem broccoli
250g pouch cooked wholegrain basmati rice
1. Put the milk in a small pan with the chilli, garlic cloves and lime zest, plus most of the salad onions and coriander; season and bring up to a gentle simmer. Carefully lower the fish fillets into the mixture, reduce the heat until it’s barely bubbling and cook for 6-10 minutes, turning the fish halfway through, until the fish is cooked through and opaque. Remove from the heat and carefully lift the fish onto a plate.
2. Meanwhile, put the oil in a frying pan over a high heat and add the broccoli. Cook for 7-8 minutes, turning halfway, until tender and charred, adding a splash of water for the final 2 minutes of cooking time. Heat the rice according to pack instructions.
3. Lift the chilli out of the milk mixture and discard. Whizz the milk mixture in a blender until smooth. Add the lime juice and season. Divide the rice and broccoli between 2 warm shallow bowls, top with the cod, then pour over the sauce. Scatter over the remaining salad onions and coriander. Serve with the lime wedges for squeezing over.
Typical values per serving:
High in calcium (248mg)