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Pan-Fried Cod Served With Braised Potatoes and Peas Recipe

Pan-Fried Cod Served With Braised Potatoes and Peas Recipe

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Pan-Fried Cod Served With Braised Potatoes and Peas

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Ingredients:

Serving

120 g fresh breadcrumbs
2 -3 tbsp finely chopped fresh parsley
salt & freshly ground black pepper
2 eggs
125 g plain flour, seasoned well
4 cod fish
1 tbsp olive oil
25 g butter
10 anya potatoes, peeled and cut into equal sized chunks
1 tbsp olive oil
3 tbsp butter
1 onion, finely sliced into rings
155 g peas
250 ml chicken stock
salt & freshly ground black pepper
2 tbsp fresh mint leaves, roughly chopped

Directions:

In a plate add the breadcrumbs and parsley and season with salt and freshly ground pepper and give it a good mix.
Crack the eggs into a bowl and beat lightly together.
In a separate bowl, add the flour and season well with salt and pepper.
Dip a fish fillet first in the flour, then in the egg and, finally, in the breadcrumb mixture and continue with all the fillets.
Cover and refrigerate the fish for up to 2 hours before cooking.
To make the braised potatoes with peas, steam the potatoes over a pan of boiling, salted water, covered with a lid, for about 20 minutes until they are tender.
In a saucepan heat the olive oil with 1 tbsp of butter over a medium heat and fry the onion until soft for about 10 minutes.
Add the peas and toss well.
Add the chicken stock, bring to the boil and simmer for 5 minutes.
Add the potatoes and cook for another 2 minutes.
Remove from the heat, add the remaining butter, season with salt and freshly ground pepper and stir to combine.
To fry the fish, heat the olive oil and butter in a large non-stick frying pan over a medium to high heat.
Put the fish in the pan and cook gently for about 4 minutes on each side, turning once, until lightly golden.
To serve, pour the braised potatoes and peas in a shallow bowl and sprinkle chopped mint leaves on top and serve the fish on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	509.5 Kcal (2133 kJ)
Calories from fat	251.18 Kcal
		% Daily Value*
Total Fat	27.91g	43%
Cholesterol	174.6mg	58%
Sodium	978.41mg	41%
Potassium	564.41mg	12%
Total Carbs	34.29g	11%
Sugars	4.28g	17%
Dietary Fiber	5.27g	21%
Protein	27.45g	55%
Vitamin C	21mg	35%
Vitamin A	0.5mg	18%
Iron	46.9mg	261%
Calcium	124.3mg	12%

Amount Per 100 g
Calories	151.38 Kcal (634 kJ)
Calories from fat	74.63 Kcal
		% Daily Value*
Total Fat	8.29g	43%
Cholesterol	51.87mg	58%
Sodium	290.7mg	41%
Potassium	167.69mg	12%
Total Carbs	10.19g	11%
Sugars	1.27g	17%
Dietary Fiber	1.56g	21%
Protein	8.16g	55%
Vitamin C	6.2mg	35%
Vitamin A	0.2mg	18%
Iron	13.9mg	261%
Calcium	36.9mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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