Español English

Grilled Cod with Spring Vegetables

We’ve used fresh cod, but you can use any white fish fillets, including haddock or even lemon sole, to make this delicious dish. It’s packed with healthy seasonal vegetables and really quick and easy to cook when you get home after a busy day and don’t want to spend lots of time in the kitchen.

Serves: 2
Prep time: 15 Minutes
Cook time: 8 Minutes
Calories: 200 kcal per serving
Total Fat: 3.5 g
Steps: 2


2 x 125g thick cod fillets   
1 stick lemongrass, peeled and diced   
2 garlic cloves, crushed   
Juice of 1 lime   
Spray oil
200g cherry tomatoes on the vine   
2 spring onions, thinly sliced 
100g baby carrots, coarsely chopped   
100g courgettes, coarsely chopped   
100g spring greens, shredded    
1 tsp soy sauce    
Salt and freshly ground black pepper
2 lime wedges, for squeezing


  1. Put the cod fillets in a bowl with the lemongrass, garlic and lime juice. Season lightly with salt and pepper, then cover and leave in a cool place to marinate for 15 minutes.
  2. Preheat the grill and place the cod on a wire rack above a foil-lined grill pan. Cook under the hot grill for about 4 minutes each side until the fish is cooked through. Lightly spray the tomatoes on the vine with oil and add to the grill for the last 4–5 minutes, turning once or twice, until tender and starting to char.
  3. Meanwhile, lightly spray a wok or deep-frying pan with oil and set over a medium to high heat. Stir-fry the spring onions, carrots, and courgettes for 2–3 minutes. Add the spring greens and stir-fry for 1 minute or until they start to wilt. Add the soy sauce.
  4. Serve the grilled cod and stir-fried vegetables with lime quarters for squeezing and the cherry tomatoes on the side.

Tip: Use a mixture of green and yellow courgettes for a really colourful stir-fry.

  • Efsalogo
    European Food Safety Authority.
    European agency for scientific advice and communication of the risks associated with the food chain.
  • Foodstandardsagencylogo
    Food Standards Agency.
    Government is the department of the United Kingdom that works to protect the public health of consumers over food.
  • Evidence Based
    Evidence based.
    Practice based on scientific evidence and the realization of medical-scientific studies that prove its certainty.