The Full Diet: Braised cod with lettuce, peas and creme fraiche recipe

Eat your fill and still lose weight with this tasty, easy-cook braised cod recipe from the diet book of the year, The Full Diet by NHS weight-loss expert Dr Saira Hameed.

braised cod
Hannah Taylor-Eddington


1 tbsp olive oil
20g butter
2 little gem lettuces, cut in half through the stalk
200g frozen peas
2 skinless cod fillets (around 150g each), fresh or frozen
3 tbsp full-fat crème fraîche
1 tbsp chopped parsley
Juice of 1⁄2 lemon
Salt and black pepper

  1. Heat the olive oil and butter in a large frying pan over a gentle heat and then place in the four halves of lettuce, cut side-down. Cook for 2 minutes and then add the frozen peas.
  2. Cook the lettuce and peas for another 4 minutes and then make space for the two cod fillets. If you are using frozen fillets, check the packet instructions as you may need to increase the cooking time slightly. Cook for just a minute before adding the crème fraîche. Gently swirl the pan to help the crème fraîche melt into the butter and emulsify into a sauce.
  3. After 3 minutes, flip the fish and the lettuce halves and cook the other side for 2-3 minutes, until the fish is just cooked. It should be opaque all the way through and wanting to just flake apart.
  4. Once done, add the parsley, lemon juice and seasoning. Swirl to combine and then serve immediately.

Now buy the book

the full dietOur recipes are from The Full Diet by Dr Saira Hameed, which will be published by Penguin Michael Joseph on 31 March, price £14.99. To pre-order a copy for £12.74 until 4 April, go to or call 020 020 3176 2937. Free UK delivery on orders over £20.