Preconception · Dinner
Garlic Butter Cod with Crushed Potatoes & Greens
Pan-fried cod basted in lemony garlic butter over crushed potatoes and buttered greens - a bistro dinner in half an hour.
Per serving (approx.): 530 kcal · 36 g protein · 42 g carbs · 24 g fat · 6 g fiber
Ingredients
for 2 people
- 2cod fillets (150 g each)
- 500 gbaby potatoes
- 200 gtenderstem broccoli
- 2 tbspbutter
- 1 tbspolive oil
- 3garlic cloves, sliced
- 1lemon, half juiced, half in wedges
- 10 gparsley, chopped
Open this recipe in the interactive app to scale servings, switch to oz and cups, and tick ingredients off as you cook.
Method
- Potatoes. Boil the potatoes 15 minutes until tender; drain, crush lightly with the oil and season. Steam the broccoli 4 minutes.
- Cod. Pat the cod dry, season, and fry in half the butter 3-4 minutes a side until opaque and flaking.
- Baste. Add remaining butter, garlic and lemon juice; spoon over the fish for a minute until fragrant. Plate with parsley and lemon wedges.
Worth knowingWhite fish is the iodine workhorse of this collection - twice a week alongside oily fish covers the seafood bases.
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