Garlic Roasted Cod with Mashed-Potato Crust

Gluten Free
Health score
21%
Garlic Roasted Cod with Mashed-Potato Crust
45 min.
4
589kcal

Suggestions

Ingredients

  • pounds baking potatoes peeled cut into chunks ( 4)
  • tablespoons butter at room temperature
  • pounds filets 
  • teaspoons cooking oil 
  • cloves garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • 0.5 cup heavy cream light
  • 1.3 teaspoons salt 

Equipment

  • sauce pan
  • oven
  • roasting pan
  • broiler

Directions

  1. Heat the oven to 45
  2. Put the potatoes in a medium saucepan of salted water. Bring to a boil and continue boiling until tender, about 15 minutes.
  3. Drain the potatoes and put them back into the saucepan along with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Mash the potatoes over very low heat, gradually incorporating the butter and cream.
  4. Rub the cod with the oil and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
  5. Put the cod in a large roasting pan, sprinkle the fillets with the garlic, and then spread with the mashed potatoes. Roast until the fish is nearly done, 8 to 10 minutes for 3/4-inch-thick fillets.
  6. Heat the broiler. Broil the fish until the mashed potatoes have a golden brown crust, about 2 minutes.
  7. Fish Alternatives: Use other relatively thick, white-fleshed fillets in place of the cod. Good choices include grouper, haddock, orange roughy, red snapper, and turbot.
  8. Wine Recommendation: This comforting dish will find its ideal wine soul mate in just about any chardonnay. Try a bottle from California or a more refined version--a Rully, Montagny, or Mcon-Villages,for example--from southern Burgundy in France.

Nutrition Facts

Calories589kcal
Protein31.47%
Fat39.38%
Carbs29.15%

Properties

Glycemic Index
49.19
Glycemic Load
32.55
Inflammation Score
-8
Nutrition Score
27.025217263595%

Flavonoids

Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:589.45kcal
29.47%
Fat:25.82g
39.72%
Saturated Fat:14.55g
90.92%
Carbohydrates:42.99g
14.33%
Net Carbohydrates:39.91g
14.51%
Sugar:2.31g
2.57%
Cholesterol:161.24mg
53.75%
Sodium:959.13mg
41.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.43g
92.85%
Selenium:77.45µg
110.64%
Vitamin B6:1.39mg
69.34%
Phosphorus:610.73mg
61.07%
Potassium:1929.53mg
55.13%
Vitamin B12:2.14µg
35.59%
Vitamin B3:7.07mg
35.37%
Magnesium:128.3mg
32.07%
Vitamin B1:0.37mg
24.75%
Manganese:0.47mg
23.72%
Vitamin C:16.31mg
19.77%
Vitamin A:881.81IU
17.64%
Vitamin B2:0.29mg
16.86%
Vitamin D:2.52µg
16.78%
Iron:2.93mg
16.26%
Vitamin E:2.43mg
16.18%
Copper:0.31mg
15.66%
Folate:49.37µg
12.34%
Fiber:3.07g
12.3%
Zinc:1.8mg
12.01%
Vitamin B5:1.14mg
11.42%
Calcium:95.75mg
9.58%
Vitamin K:8.13µg
7.74%
Source:My Recipes