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Cod in tomato sauce with mashed potatoes
Cod in tomato sauce with mashed potatoes
361kcal Per person
26g Protein
44g Carbs
9g Fat
6g Fiber
Ingredients
- 1 cod fillet (frozen)
- ¼ pound potato (114 g)
- ½ onion
- 1 clove garlic (5 g)
- 1 bell pepper
- ½ tablespoon olive oil (8 ml)
- 1 tablespoon tomato paste (20 g)
- 6 ounces diced tomatoes (168 g)
- 1 ½ fluid ounce milk, 2% reduced fat (45 ml)
Preparing this recipe
- Allow the cod to defrost briefly.
- Peel the potatoes, cut them into small pieces and boil them in a pot of water for 15 minutes until cooked.
- In the meantime, finely chop the onion, mince the garlic and dice the bell pepper.
- Heat the oil in a pan and sauté the onion, garlic and bell pepper for 4 minutes. Add the tomato paste and cook for an additional 1 minute. Stir in the diced tomatoes, mix well and let it simmer for 10 minutes.
- Place the fish into the pan with the tomato sauce. Spoon some of the sauce over the fish and let it cook for 5 minutes with the lid on the pan.
- Meanwhile, prepare the mashed potatoes. Drain the potatoes and mash them with the milk until smooth.
- Serve the mashed potatoes with the cod in tomato sauce on a plate. Season with salt and pepper to taste.
Requisites:
- Potato masher
Tip van FitChef
Garnish with some fresh parsley.
