1 Picture
Ingredients
- 4 1/2 cups cauliflower florets, baby gold potatoes, and/or peeled carrots, coarsely chopped
- 1/2 teaspoon salt
- 2 ounces semi-soft cheese with garlic and fine herbs
- 4 fresh cod filets (about 1 1/4 pounds)
- 1 egg
- 2/3 cup panko (Japanese-style bread crumbs)
- 2 tablespoons snipped fresh dill weed
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon olive oil
- Lemon wedges
- Fresh herbs (optional)
Details
Servings 4
Cooking time 30mins
Adapted from bhg.com
Preparation
Step 1
Directions
1. Place vegetables in a Dutch oven. Add salt and enough water to cover. Cover and bring to boiling. Reduce heat to medium. Cook, covered, 15 to 20 minutes or until tender. Drain vegetables, reserving some of the cooking water. Using a potato masher, mash potatoes to desired consistency, adding reserved water as needed. Stir in cheese. Season to taste with salt and pepper. Cover and keep warm.
2. Meanwhile, preheat oven to 300 degrees F. Rinse fish and pat dry with paper towels. Cut into 8 equal pieces. In a shallow dish, beat egg. In another shallow dish, beat egg. In another shallow dish combine bread crumbs,dill, and 1/2 tsp. each salt and pepper. Dip fish pieces into eggs, then into bread crumb mixture. Set aside.
3. In a large skillet heat olive oil over medium-high heat. Add half the fish. Cook 2 to 3 minutes on each side or until fish is golden brown and flakes easily with a fork. Drain on paper towels. Keep warm in the preheated oven while frying remaining fish. Serve with cauliflower mash and lemon wedges. Sprinkle with additional fresh herbs, if desired.
Nutrition Facts (Herb-Crusted Cod with Cauliflower Mash) Servings Per Recipe 4,
cal. (kcal) 317,
Fat, total (g) 12,
chol. (mg) 122,
sat. fat (g) 5,
carb. (g) 21,
Monosaturated fat (g) 3,
Polyunsaturated fat (g) 1,
Trans fatty acid (g) 0,
fiber (g) 3,
sugar (g) 4,
pro. (g) 31,
vit. A (IU) 5391,
vit. C (mg) 46,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 4,
Pyridoxine (Vit. B6) (mg) 1,
Folate (µg) 66,
Cobalamin (Vit. B12) (µg) 1,
sodium (mg) 778,
Potassium (mg) 1065,
calcium (mg) 71,
iron (mg) 2,
Percent Daily Values are based on a 2,000 calorie diet
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