Herb-Crusted Cod with Cauliflower Mash
cups cauliflower florets, baby gold potatoes, and/or peeled carrots, coarsely chopped
ounces semi-soft cheese with garlic and fine herbs
fresh cod filets (about 1 1/4 pounds)
cup panko (Japanese-style bread crumbs)
tablespoons snipped fresh dill weed
teaspoon ground black pepper
tablespoon olive oil
Fresh herbs (optional)
- Place vegetables in a Dutch oven. Add salt and enough water to cover. Cover and bring to boiling. Reduce heat to medium. Cook, covered, 15 to 20 minutes or until tender. Drain vegetables, reserving some of the cooking water. Using a potato masher, mash potatoes to desired consistency, adding reserved water as needed. Stir in cheese. Season to taste with salt and pepper. Cover and keep warm.
- Meanwhile, preheat oven to 300 degrees F. Rinse fish and pat dry with paper towels. Cut into 8 equal pieces. In a shallow dish, beat egg. In another shallow dish, beat egg. In another shallow dish combine bread crumbs,dill, and 1/2 tsp. each salt and pepper. Dip fish pieces into eggs, then into bread crumb mixture. Set aside.
- In a large skillet heat olive oil over medium-high heat. Add half the fish. Cook 2 to 3 minutes on each side or until fish is golden brown and flakes easily with a fork. Drain on paper towels. Keep warm in the preheated oven while frying remaining fish. Serve with cauliflower mash and lemon wedges. Sprinkle with additional fresh herbs, if desired.
Nutrition Facts(Herb-Crusted Cod with Cauliflower Mash)
- Per serving:
- 317 kcal cal.,
- 12 g fat
- (5 g sat. fat,
- 1 g polyunsaturated fat,
- 3 g monounsatured fat),
- 122 mg chol.,
- 778 mg sodium,
- 21 g carb.,
- 3 g fiber,
- 4 g sugar,
- 31 g pro.
- Percent Daily Values are based on a 2,000 calorie diet