Pan-Fried Cod, Mashed Potatoes & Broccoli
Give a review !This dish is all about texture! Crispy cod, creamy potatoes & tender broccoli is where it's at!
Utensils
Stovetop, Peeler, Pot (small), Colander, Frying pan
recipe
Step 1
Bring two small pots of salted water to a boil. Peel & cube the potatoes.
Step 2
Cook the potatoes in a pot of salted boiling water for 15 min, or until fork-tender.
Step 3
Wash, trim & cut the broccoli into florets.
Step 4
Add the broccoli florets to the other pot of salted boiling water. Cook for 3-5 min, or until crisp-tender. Drain & set aside.
Step 5
Heat a drizzle of olive oil in a pan over medium heat. Pat the cod dry with a paper towel. Arrange the cod in the pan. Season with salt & pepper. Cook for 3-4 min on each side, or until cooked through.
Step 6
Drain the potatoes. Transfer them to a bowl. Add a generous drizzle of olive oil. Squeeze in half the lemon. Season with salt & pepper. Mash with a fork or potato masher until creamy.
Step 7
Serve the cod & broccoli over the mashed potatoes. Garnish with the remaining lemon juice & zest. Enjoy!
Nutrition facts
View nutritional information
| Energy | 392 cal. |
| Fat | 8 g |
| Carbohydrates | 58 g |
| Protein | 30 g |
| Fiber | 8 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Pan-Fried Cod, Mashed Potatoes & Broccoli" contains 392 Energy, 8 g of Fat, 58 g of Carbohydrates, 30 g of Protein, 8 g of Fiber.
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