Carbohydrate totals are not reported: the ingredient sources use different definitions (CoFID available carbohydrate and US-label total carbohydrate including fibre), which cannot be added consistently. Energy, protein and fat are estimates from the listed weighed ingredients; fibre is shown only where every ingredient has supporting data. These recipes are not suitable for carbohydrate counting.
These recipes have been checked on paper, but have not been kitchen tested. Cooking times are estimates; use the stated doneness checks. Finished weights, texture and portion volumes have not been measured.
Dinner / Recipe 5 of 8
Herb-baked cod with sweet-potato mash
Flaky cod with sweet-potato mash and tender courgette.
10 min prep25 min cookingMakes 2
BSc (Hons), PgDip, MSc, RDNutrition review and final publication approved · 2 October 2026
Estimated per recipe serving, including listed accompaniments. Changing the batch size keeps these values the same. Calculation notes
Fibre is not reported for this recipe because ingredient reference data are incomplete. Values vary by brand, product and country; check labels.
Ingredients
Weights are the recipe reference. Household measures are approximate. Ingredients below make 2 servings.
Allergens: Fish, Milk. Check all product labels and cross-contact information; this is not an allergy-free guarantee.
Method
Cook the sweet potato
Heat the oven to 190°C / 375°F. Boil the sweet potato for 12–15 minutes until tender.
Bake the cod
Put the cod in a small ovenproof dish, brush with half the oil and scatter over the parsley. Bake for 12–16 minutes, until the fish reaches 63°C / 145°F and flakes easily.
Soften the courgette
Heat the remaining oil in a pan. Add the courgette and a splash of water, cover and cook for 6–8 minutes until tender.
Finish the mash
Drain the sweet potato and mash with the milk. Divide the fish, mash and courgette between two plates, checking carefully for bones.
Serving tips and swaps
Serve the fish, mash and courgette separately if you prefer.
Frozen cod can be used after thawing in the fridge. Use lactose-free milk in the mash if preferred.
Storage and reheating
Cool in shallow containers and refrigerate promptly within two hours, or one hour above 32°C / 90°F. Use within 48 hours (UK FSA guidance), or freeze portions promptly. Thaw in the fridge and use within 24 hours of full defrosting. Reheat only once until steaming hot throughout (74°C / 165°F if using a food thermometer).
About the estimates
Sum reference values for the listed edible ingredient weights, divided by recipe yield. Raw weights unless the ingredient states drained or cooked. No cooking-retention or waste adjustment. All listed oil is counted. Vanilla, cinnamon and cumin are excluded; optional swaps are not included. Brands and portions change the result. Values are estimates. CoFID reproduced under the Open Government Licence v3.0.
Ingredient references and assumptions
- Boneless cod fillets, raw: Cod, flesh only, raw. UK CoFID 2021, 16-372.
- Peeled sweet potato, cubed: Sweet potato, raw, flesh only. UK CoFID 2021, 13-463.
- Courgette (zucchini), sliced: Courgette, raw. UK CoFID 2021, 13-627.
- Semi-skimmed milk (1.7% fat): Milk, semi-skimmed, pasteurised, average. UK CoFID 2021, 12-313. Semi-skimmed milk reference contains 1.7% fat. A 2% product changes the estimate.
- Olive oil: Oil, olive. UK CoFID 2021, 17-038.
- Fresh parsley, chopped: Parsley, fresh. UK CoFID 2021, 13-844.
General food information. Individual needs and tolerance differ. A clinician or registered dietitian can help if you regularly struggle to eat enough.