Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Cod Fillets with Potato Puree and Spinach
35 min., ready in 1 hr 5 min.
Time:
525
calories
Calories:
Health Score:
86 / 100
Ingredientsfor
Preparation
1.
Rinse the potatoes and steam about 30 minutes.
2.
Rinse the spinach and blanch in salted water. Squeeze out excess water and drain well.
3.
Rinse the fish, pat dry and season with salt and pepper. In a nonstick pan, with the skin side down, fry in hot oil for 5-6 minutes or until golden brown. Flip the fish and add 2 tablespoons butter, the crushed coriander seeds and the parsley. Cook for a few minutes longer or until done.
4.
Cook the spinach in a pan with 1 tablespoon of hot butter and season with salt.
5.
Peel the potatoes and press through a potato ricer. Stir with the hot milk, the wasabi and the remaining butter and season with salt.
6.
Place the potato puree on plates, then place the fish with the spinach on top and serve drizzled with spiced butter.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |