Pan-fried cod with champ

Gluten Free
Health score
23%
Pan-fried cod with champ
45 min.
2
776kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a delightful dish that is both satisfying and elegant? Look no further than our Pan-fried Cod with Champ! This gluten-free meal brings a wonderful combination of flavors and textures to your table, making it perfect for a cozy night in or a special gathering with friends.

Imagine succulent pieces of cod sizzling in a hot frying pan, their skin perfectly crisped to golden-brown perfection. The tantalizing aroma fills your kitchen as you prepare a velvety mash of potatoes combined with luscious cream and milk. Enhance this already indulgent side with the freshness of spring onions, adding a pop of color and flavor that brightens every bite.

Your meal will be ready in just 45 minutes, making it an ideal choice for those busy evenings when you still want to treat yourself to something extraordinary. With a balanced caloric breakdown and rich flavors, this dish not only satisfies your hunger but also offers nourishment for your body. With just two servings, you can easily share the love or enjoy a delightful meal all to yourself.

So grab your frying pan and let's get cooking! This Pan-fried Cod with Champ is not just a dish; it's a delicious way to savor the simple joys of homemade comfort food.

Ingredients

  • 500 potatoes peeled quartered
  •  spring onion 
  • 175 filets 
  • tbsp olive oil 
  • 142 ml double cream 
  • 200 ml milk 
  • knob butter 

Equipment

  • frying pan

Directions

  1. Cook the potatoes in a pan of boiling water until tender, about 10-15 mins. Meanwhile, chop the spring onions, separating the green part from the white.
  2. Lay the cod on a piece of kitchen paper to remove any excess moisture.
  3. Heat a frying pan to a high heat, add the oil, then the fish, skin side down. Don't move the pan or even shake it as this will tear the skin. Cook for 4-5 mins until the edges start to colour. Turn the fish over and cook for a further 3-4 mins.
  4. Bring the cream and milk to the boil in a pan with the butter, then add the chopped white part of the onions, simmer for a few minutes, then season, if you want to. Mash the potatoes and mix in the hot cream and milk and half the chopped green part of the spring onions.
  5. Sprinkle the rest over the mash.
  6. Serve with the fish, pouring over any pan juices.

Nutrition Facts

Calories776kcal
Protein13.5%
Fat59.95%
Carbs26.55%

Properties

Glycemic Index
101.88
Glycemic Load
34.17
Inflammation Score
-9
Nutrition Score
29.444347796233%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
2.33mg
Quercetin
4.31mg

Nutrients percent of daily need

Calories:775.7kcal
38.78%
Fat:52.46g
80.7%
Saturated Fat:25.86g
161.64%
Carbohydrates:52.29g
17.43%
Net Carbohydrates:46.16g
16.79%
Sugar:9.56g
10.62%
Cholesterol:153.28mg
51.09%
Sodium:192.36mg
8.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.57g
53.15%
Vitamin C:55.07mg
66.75%
Vitamin K:66.28µg
63.12%
Vitamin B6:1.05mg
52.74%
Potassium:1705.33mg
48.72%
Selenium:34.06µg
48.66%
Phosphorus:477.11mg
47.71%
Vitamin A:1758.68IU
35.17%
Magnesium:107.89mg
26.97%
Vitamin B2:0.44mg
25.66%
Vitamin B12:1.49µg
24.75%
Vitamin E:3.69mg
24.57%
Fiber:6.12g
24.5%
Calcium:237.93mg
23.79%
Vitamin B3:4.72mg
23.62%
Vitamin B1:0.35mg
23.48%
Manganese:0.44mg
21.94%
Vitamin D:3.06µg
20.43%
Copper:0.32mg
16.17%
Folate:64.66µg
16.16%
Iron:2.79mg
15.5%
Vitamin B5:1.47mg
14.7%
Zinc:1.82mg
12.11%