Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes Recipe
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Directions:
- Preheat oven to 420F.
- Begin by preparing the mash potatoes as you normally would while boiling your peas (if using fresh) until tender.
- While potatoes are cooking, preheat large saute pan on high heat for 2 minutes. Spray liberally with olive oil spray. Season fish with S&P. Sear for 3 minutes until golden brown. Remove to a foiled oven tray until ready to cook.
- Once the potatoes and peas are cooked, mash the potatoes first with skim milk. Then fold in the peas and parsley. Season with S&P to taste.
- Toss the cherry tomatoes with the olive oil, thyme and S&P. Distribute tomatoes on a foiled oven tray and cook in the oven for 5-6 minutes until beginning to blister. At the same time, cook the fish in the oven for 5-6 minutes until firm to touch.
- TIP: Cod in general has a lot of bones. Don?t try to remove them before cooking as the fish will fall apart. Wait until the fish is cooked and they?ll come right out.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1245.88 Kcal (5216 kJ) | ||
| Calories from fat | 163.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.13g | 28% | |
|---|---|---|---|
| Cholesterol | 215.6mg | 72% | |
| Sodium | 2748.84mg | 115% | |
| Potassium | 6477.95mg | 138% | |
| Total Carbs | 167.25g | 56% | |
| Sugars | 49.2g | 197% | |
| Dietary Fiber | 29.96g | 120% | |
| Protein | 101.42g | 203% | |
| Vitamin C | 257.1mg | 428% | |
| Iron | 8.5mg | 47% | |
| Calcium | 392mg | 39% | |
| Amount Per 100 g | |||
| Calories | 53.69 Kcal (225 kJ) | ||
| Calories from fat | 7.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.78g | 28% | |
|---|---|---|---|
| Cholesterol | 9.29mg | 72% | |
| Sodium | 118.46mg | 115% | |
| Potassium | 279.16mg | 138% | |
| Total Carbs | 7.21g | 56% | |
| Sugars | 2.12g | 197% | |
| Dietary Fiber | 1.29g | 120% | |
| Protein | 4.37g | 203% | |
| Vitamin C | 11.1mg | 428% | |
| Iron | 0.4mg | 47% | |
| Calcium | 16.9mg | 39% | |
* 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.
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