Cod with broccoli & mashed potatoes
Cod with broccoli & mashed potatoes
568kcal Per person
32g Protein
61g Carbs
22g Fat
10g Fiber
Ingredients
- 1 cod fillet (frozen)
- ½ pound potato (227 g)
- 1 squeeze lemon juice (5 ml)
- 1 ½ tablespoon olive oil (23 ml)
- 1 clove garlic (5 g)
- 8 ounces broccoli florets (frozen) (224 g)
- 1 fluid ounce yogurt, nonfat (30 ml)
Preparing this recipe
- Defrost the fish according to the instructions on the packaging.
- Preheat the oven to 400°F (210°C).
- Peel the potatoes and cut them into small cubes. Cook the potato cubes in a pan with water and a bit of salt for 10 minutes until tender.
- Rub the cod with salt, freshly ground pepper and lemon juice.
- Heat half of the oil in a frying pan and cook the cod fillet for 8-10 minutes until browned and just cooked through.
- Mince the garlic.
- Place the broccoli florets on a baking sheet. Toss with the garlic, the remaining oil, salt and pepper. Roast the broccoli in the oven for 15-20 minutes, or until tender and slightly crispy.
- Drain the potatoes and mash them. Stir in the yogurt to make a creamy puree and season with salt and pepper.
- Serve the cod with the roasted broccoli and mashed potatoes.
Requisites:
- Baking sheet
Tip van FitChef
1. It's also delicious to steam the broccoli.
2. Stir some finely chopped or pressed garlic into the mashed potatoes.
