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Cook Time:



20 mins


4 tbsps extra virgin olive oil, by Primadonna

4 cod fillets, by Inismara

3 garlic cloves, peeled and thinly sliced

1 knob ginger, peeled and cut into thin strips

2 tbsps soy sauce

4 tbsps water

1 sweet potato, peeled and cut into thin chips (cut as thinly as you can as it will affect overall cooking time)

1 packet mangetout

1 packet oyster mushrooms, torn into thick strips

1 pinch freshly cracked Kania salt and pepper


 I love traybakes – they are the perfect easy meal. They’re so quick and easy to prepare and, from a flavour point of view, they’re hard to beat – plus you’re left with little or no washing up. This steamed cod dish is light in calories but certainly not lacking in flavour.

From Paul Flynn’s Family Food cookbook for Lidl



  • Pre-heat the oven to 180°C/350°F/Gas Mark 4.
  • Brush a roasting tray with two tablespoons of olive oil and place the fish on top, skin-side down. Season and sprinkle a little of the garlic and ginger on top of the fish. Drizzle the soy sauce over the fish and pour two tablespoons of water around it. Cover with tinfoil and seal really tightly around the edges. Bake in the oven for 7 – 8 minutes.
  • While the fish is in the oven, place a wok over a medium heat and add the remaining olive oil. Add the rest of the ginger, garlic and sweet potato. At this point, add 1 tablespoon of water just to help the sweet potato cook. After 3 minutes add the mangetout and mushrooms along with 1 more tablespoon of water. Keep turning the vegetables for another 2 minutes and finally season. The sweet potatoes should be cooked but still a little crisp and not mushy.
  • Divide the vegetables between four warmed plates. Place the fish on top and drizzle over with the juices from the pan.
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