Healthy Meal Prep
Potato-Crusted Cod Recipe

Potato-Crusted Cod

Description

Cod is pan-fried, covered with a savory potato crust, and baked in the oven. You can use any type of white fish fillet for this recipe.

Ingredients

  • 2 (4 ounce) cod fillets
  • salt to taste
  • 1 tablespoon vegetable oil
  • 4 potatoes, grated
  • 2 shallots, grated
  • 1 egg
  • 1 tablespoon chopped fresh parsley
  • 1 pinch ground nutmeg
  • 2 tablespoons butter, cut into small pieces

Instructions


  1. Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
  2. Season cod with salt on both sides. Heat oil in a large skillet and cook cod until lightly browned, 2 to 3 minutes per side.
  3. Combine grated potatoes, shallots, and egg in a bowl. Season with parsley, nutmeg, and salt. Spread potato mixture on top side of each cod fillet and sprinkle with butter.
  4. Bake in the preheated oven until potato crust is lightly browned and cod flakes easily with a fork, about 10 minutes.

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Nutritional Information

Potato-Crusted Cod

Servings Per Recipe: 2
Calories: 653.7
% Daily Value *
protein: 66 %
carbohydrates: 27 %
exchange other carbs:
dietary fiber: 40 %
sugars:
fat: 34 %
saturated fat: 47 %
cholesterol: 51 %
vitamin a iu: 25 %
niacin equivalents: 106 %
vitamin b6: 117 %
vitamin c: 155 %
folate: 27 %
calcium: 10 %
iron: 26 %
magnesium: 50 %
potassium: 69 %
sodium: 12 %
thiamin: 45 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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