Roasted tomato cod with parsley mash recipe
information
Calories per serving 300.
For the mash
700 g (1 lb 9 oz) potatoes, peeled and diced
3 tablespoons low fat plain fromage frais
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper
3 tablespoons low fat plain fromage frais
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper
For the fish
4 x 150 g (5 1/2 oz) skinless cod fillets
2 tablespoons sun dried tomato puree
1 fresh tomato, de-seeded and chopped finely
25 g (1 oz) stoned black olives, chopped finely
salt and freshly ground black pepper
2 tablespoons sun dried tomato puree
1 fresh tomato, de-seeded and chopped finely
25 g (1 oz) stoned black olives, chopped finely
salt and freshly ground black pepper
method
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C.
2. Cook the potatoes in lightly salted, boiling water for 15 minutes, until tender
3. Drain thoroughly and mash them with the fromage frais, parsley and seasoning. Cover and keep warm.
4. Meanwhile, place the cod fillets in a non stick roasting tin.
5. Mix together the sun dried tomato puree, chopped tomato and olives.
6. Spread this mixture over the top of each cod fillet, and bake for 15 minutes.
7. Spoon a little of the mash on to four serving plates and top with a cooked cod fillet.
8. Season with a little salt and black pepper and serve.
2. Cook the potatoes in lightly salted, boiling water for 15 minutes, until tender
3. Drain thoroughly and mash them with the fromage frais, parsley and seasoning. Cover and keep warm.
4. Meanwhile, place the cod fillets in a non stick roasting tin.
5. Mix together the sun dried tomato puree, chopped tomato and olives.
6. Spread this mixture over the top of each cod fillet, and bake for 15 minutes.
7. Spoon a little of the mash on to four serving plates and top with a cooked cod fillet.
8. Season with a little salt and black pepper and serve.
serving amount
serves 4
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