Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes Recipe

Looking for an easy Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes recipe? Learn how to make Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes using healthy ingredients.


Submitted by supersized

Makes 4 servings



From Health Habits and The Healthy Irishman

Recipe Ingredients for Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes

1 lb Black Cod
2 tsp Olive Oil, (or olive oil spray)
3 potatoes, white
1 cup peas
1/2 cup milk , fat free
2 tbsp parsley, chopped
1/4 tsp salt
1/4 tsp pepper
15 cherry tomatoes
1 tsp thyme, fresh 3 sprigs
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

Recipe Directions for Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes

  1. Preheat oven to 420F.

  2. Begin by preparing the mash potatoes as you normally would while boiling your peas (if using fresh) until tender.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 782.7g
Amount Per Serving
Calories
384
Calories from Fat
59
% Daily Value*
Total Fat
6.5g
10%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
422mg
18%
Potassium
2431mg
69%
Total Carbohydrates
53.6g
18%
Dietary Fiber
10.7g
43%
Sugars
17.9g
Protein
30.4g
Vitamin A 87% Vitamin C 139%
Calcium 12% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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