Spanish cod in green sauce with potato
~28 minon the hobSpainDairy-free
514kcal
42 gprotein
50 gcarbs
12 gfat
9 gfibre
The numbers are for one adult serving, based on someone who burns about 2,550 kcal a day. The app scales the portion to you and to everyone at the table.
| of the pot | kcal | protein | |
|---|---|---|---|
| Tombulking | 49% | 746 | 56 g |
| Emmagetting lean | 27% | 411 | 40 g |
| Jackgrowing | 24% | 360 | 30 g |
Sample household. Numbers worked out by the app’s model.
Ingredients
Serves
- Frozen cod / white fish fillet180 g
- Potatoes, waxy250 g
- Parsley, fresh1 bunch
- Frozen peas80 g
- Garlic3 cloves
- Extra virgin olive oil2 tsp
- Frozen cod / white fish fillet360 g
- Potatoes, waxy500 g
- Parsley, fresh2 bunches
- Frozen peas160 g
- Garlic6 cloves
- Extra virgin olive oil20 ml
- Frozen cod / white fish fillet720 g
- Potatoes, waxy1.0 kg
- Parsley, fresh4 bunches
- Frozen peas320 g
- Garlic12 cloves
- Extra virgin olive oil40 ml
From your store cupboard
Plain flourBlack pepperSalt
Method
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper; meltwater would thin the green sauce.
- Cut the potatoes into 1 cm rounds and boil them 12 minutes in salted water. Keep the water; it becomes the sauce.
- In a pan fry the crushed garlic in the oil 1 minute over a low heat — it mustn’t brown.
- Add a teaspoon of flour, stir for a minute and add 250 ml of the potato water. Stir until the sauce thickens.
- Stir in plenty of chopped parsley — the sauce should be a deep green, which is the whole name of the dish.
- Lay in the cod and the potatoes, add the peas, season with pepper and cook 8 minutes. Just rock the pan; don’t stir.
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper; meltwater would thin the green sauce.
- Cut the potatoes into 1 cm rounds and boil them 12 minutes in salted water. Keep the water; it becomes the sauce.
- In a pan fry the crushed garlic in the oil 1 minute over a low heat — it mustn’t brown.
- Add a teaspoon of flour, stir for a minute and add 500 ml of the potato water. Stir until the sauce thickens.
- Stir in plenty of chopped parsley — the sauce should be a deep green, which is the whole name of the dish.
- Lay in the cod and the potatoes, add the peas, season with pepper and cook 8 minutes. Just rock the pan; don’t stir.
- Let the cod thaw — overnight in the fridge, or in a hurry in a sealed bag in cold water in 30 minutes, never in warm. Drain the thawed fish and pat it dry with kitchen paper; meltwater would thin the green sauce.
- Cut the potatoes into 1 cm rounds and boil them 12 minutes in salted water. Keep the water; it becomes the sauce.
- In a pan fry the crushed garlic in the oil 1 minute over a low heat — it mustn’t brown.
- Add a teaspoon of flour, stir for a minute and add 1.0 l of the potato water. Stir until the sauce thickens.
- Stir in plenty of chopped parsley — the sauce should be a deep green, which is the whole name of the dish.
- Lay in the cod and the potatoes, add the peas, season with pepper and cook 8 minutes. Just rock the pan; don’t stir.
How to tell it’s done
- Frozen cod or other white fish fillet — Done when the flesh turns white and falls into flakes under a fork.
Allergens: Cereals containing gluten (1), Fish (4)
