Wine Poached Cod

with Cherry Tomatoes and Creamy Potato Mash

  • 30 min
600 calories and less
Spicy
Fish
Dairy product
Fish
High in fiber
Step up your cooking game with our heavenly poached cod and plate like a chef with fresh parsley garnish and tangy lemon wedges!
Recipe 2019

Ingredients

2
Yellow Potatoes
1/4 cup(s)
Milk
3
Garlic Clove(s)
1 tbsp
Capers
4 g
Curly Parsley
200 g
Cherry Tomatoes
1 tbsp
Butter (not included)
120 ml
Cooking White Wine
1/4 cup(s)
Water (not included)
1/2
Lemon(s)
1/2 tsp
Crushed Red Pepper Flakes
2
Cod Fillet(s)
Nutritional facts
Per serving
Amount / Serving
Calories
512 kcal
Total fat
6 g
Saturated Fat
1 g
Sodium
976 mg
Total Carbohydrate
77 g
Fiber
11 g
Sugar
9 g
Proteins
30 g

Instructions

Recipe 2019, Step 1
1

Cook the potatoes

Bring a large pot of water to a boil. Peel and cut potatoes into cubes. Cook for 12 minutes or until tender.

Recipe 2019, Step 2
2

Cook the garlic

In the meantime, mince the garlic. In a deep pan, heat the olive oil over medium-high heat and sauté the garlic and red pepper flakes.

Recipe 2019, Step 3
3

Cook tomatoes

Reduce heat to medium, add the tomatoes and cook until they start to soften (about 5 minutes.)

Recipe 2019, Step 4
4

Make the broth

Add 1/4 cup of water (double for 4 ppl.), wine, half of the parsley and a pinch of salt. Turn the heat down to medium-low and allow to simmer for 5 minutes.

Recipe 2019, Step 5
5

Cook the fish

Place the fish in the pan, cover and cook until the fish is cooked through, about 10 minutes. Add capers halfway through cooking. Mash the potatoes with milk and butter.

Recipe 2019, Step 6
6

Serve

Plate the fish and add the mashed potatoes. Pour broth around the fish. Garnish with a little more fresh parsley, lemon wedge and serve.