Cod Roll-ups with Yellow Pepper Prawns

These two mains served as one have lovely contrasting flavours and textures and looks pretty as well. My particular handiwork was a little sloppy but with practice this could be a stunning dish.

For the Cod Roll-ups: (serves 2)

  • 2 thin cod fillets
  • 1 yellow or green courgette
  • 1 red/yellow/orange pepper (capsicum)
  • 4 tsps spicy red pepper pesto
  • toothpicks to hold it all together

For the Prawns :

  • 2-300g fresh medium sized prawns (de-shelled or with just the tail on)
  • 4 cloves of garlic
  • The left over flesh from your red/orange/yellow peppers
  • lots of olive oil (around 3 Tbsp)
  • Juice of one lemon
  • Salt and pepper

Cooking method:

Preheat the oven to 200 degC then wash and dry the fresh peeled prawns and finely chop 4 cloves of garlic. Finely dice the left over flesh from the red and yellow peppers and place the prawns in dish with lots of olive oil, the garlic, peppers and the juice of one lemon. Salt and pepper to tast and leave to marinate while you prepare the roll-ups or for longer if you wish.

Now, for the fish roll-ups, any white fillet will do but I used Cod. Start by cutting the peppers into fat strips about 1 inch thick and microwave or steam for 4 minutes. Once done cool in water and peel the flesh from the skin, it should slide right off but if not you can use a small paring knife to remove the skin. If your fish fillets have skin on, remove it too, for a guide how to easily do this see here:  How to skin a fish

Cut the fillets in half length ways and spread approximately a teaspoon of spicy red pepper pesto onto the flesh. Follow this with a layer of red or yellow pepper and finish with a thin strip of courgette. (I used a cheese slicer to give a 2mm strip of courgette)

Next roll them up, starting from the tail end and using 2-3 toothpicks to hold it all together. Place the fish in the oven for 20-30 mins depending on how thick your fillets are. Just before removing the fish, heat a frying pan on the stove, pick the prawns out and fry the garlic & peppers for a few mins before adding the prawns, this allows the garlic to be cooked through without over cooking the prawns.

Serve with steamed brocoli and asparagus. Enjoy 🙂

One thought on “Cod Roll-ups with Yellow Pepper Prawns

  1. Pingback: CFSR WOD 4.17.2014 | CrossFit San Ramon

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