top of page

Pan Fried Fish, Garlic and Herb Mash and Tomato and Pesto Sauce



Disclaimer: This recipe contains pine nuts.

This a great weekend meal to have. Also, this is the first time in a long time I have fried fish in a frying pan. I used white cod for my dish but salmon, rainbow trouts and other white dishes are great options too as they are so light in flavour and texture.

These fishes go really well with white sauces but I wanted to make a tomato sauce for a change. I came to find that tomato sauces also go really well with these light fi

Having cherry tomato in the sauce adds a freshness to the sauce and makes it look vibrant. Mix that with chopped tomatoes, sun dried tomatoes, spinach and red pesto sauce fused with herbs, you have a great sauce. If you feel that the sauce is too acidic, you can add a teaspoon of sugar or honey to neutralise it.

The mashed potato goes really well the fish and adds substance in contrast to a light fish. The great thing about this dish is that it is incredibly versatile and easy to make.


Prep: 10 mins
Cooking time: 50 mins
Serves: 2 people

-2 pieces of cod

-1 Tsp Garlic Paste

-1 Tsp Red Pesto paste

-1 Tin of chopped tomatoes

-1 Jar of sundried tomatoes

-1 punnet of fresh cherry tomatoes chopped in halves

-1 Tsp parsley

-1 Tsp tarragon

-1 Packet of Spinach

-1 pack of potatoes (peeled)

-1 Tbsp butter

-1 Tsp Chives

-Milk for desired consistency.

-Salt and pepper to taste.


  1. Wash and prep the vegetables.

  2. Peel the potatoes and place in a saucepan on a medium heat.

  3. Season the cod in a garlic paste.

  4. Mash the potatoes in a bowl.

  5. Add butter and milk until you get the preferred consistency.

  6. Place into the oven to keep warm.

  7. Fry the cod in butter, parsley and garlic until cooked.

  8. Add the various tomatoes, garlic paste and herbs.

  9. Serve food on a plate.




bottom of page