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Cod Fish a la Mode


Yield

4

servings

Prep

45

min

Cook

45

min

Ready

90

min

Trans-fat Free, High Fiber
 

Ingredients

1 pound cod fillets
salted, soaked in water, skinned and boned
1 each sweet red bell peppers
large, seeded and chopped
3 each onions
finely sliced
3 each tomatoes
peeled and seeded
½ cup olive oil
2 tablespoons butter
1 x black pepper
*
½ teaspoon cumin
4 each potatoes
cooked in their skin,s peeled and sliced
1 each eggs
hard boiled
2 tablespoons parsley leaves
chopped
* not incl. in nutrient facts

Directions

  1. Soak fish overnight, changing water 3 times.
  2. Dice or shred the fish into large pieces, squeezing out the liquid.

  3. Heat 3 tablespoons olive oil in a skillet and add cod, and cook until slightly coloured. (It will give out water, let this evaporate)

Remove to a plate and season.

  1. Add onions and cook until onions are soft. Transfer to a plate.

  2. Cook bell pepper 2 minutes in the same skillet.

  3. Oil a small pyrex and arrange layers starting with the potatoes, then cod fish, onions, 1 tablespoon chopped parsley, bell pepper, tomato and finish with potatoes.

Add 4 tablespoon olive oil.

  1. Spread dots of butter on top of the potatoes 8. Bake at 350℉ (180℃) for 45 minutes.
  2. Serve topped with sliced egg and sprinkled with the rest of the parsley.

First published: last updated: 2015-03-29

Comments

 

Nutrition Facts

Serving Size 549g (19.4 oz)
Amount per Serving
Calories 62950% of calories from fat
 % Daily Value *
Total Fat 35g 54%
Saturated Fat 8g 40%
Trans Fat 0g
Cholesterol 115mg 38%
Sodium 178mg 7%
Total Carbohydrate 16g 16%
Dietary Fiber 6g 24%
Sugars g
Protein 65g
Vitamin A 25% Vitamin C 202%
Calcium 7% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 

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