Herb-Crusted Cod with Cauliflower Mash

Herb-Crusted Cod with Cauliflower Mash
Photo: Andy Lyons
Total Time:
30 mins


  • 4 ½ cup cauliflower florets, baby gold potatoes, and/or peeled carrots, coarsely chopped

  • ½ teaspoon salt

  • 2 ounce semi-soft cheese with garlic and fine herbs

  • 4 fresh cod filets (about 1 1/4 pounds)

  • 1 egg

  • cup panko (Japanese-style bread crumbs)

  • 2 tablespoon snipped fresh dill weed

  • ½ teaspoon salt

  • ½ teaspoon ground black pepper

  • 1 tablespoon olive oil

  • Lemon wedges

  • Fresh herbs (optional)


  1. 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.

  2. Meanwhile, preheat oven to 300°F. Rinse fish and pat dry with paper towels. Cut into 8 equal pieces. In a 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.

  3. 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 (per serving)

317 Calories
12g Fat
21g Carbs
31g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 317
% Daily Value *
Total Fat 12g 15%
Saturated Fat 5g 25%
Cholesterol 122mg 41%
Sodium 778mg 34%
Total Carbohydrate 21g 8%
Total Sugars 4g
Protein 31g
Vitamin C 45.9mg 230%
Calcium 71mg 5%
Iron 1.6mg 9%
Potassium 1065mg 23%
Folate, total 66.1mcg
Vitamin B-12 1.4mcg
Vitamin B-6 0.6mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles