Cod, mashed potato and green beans

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  • 1Yield
  • -1Servings+
  • 10 mPrep Time
  • 20 mCook Time
  • 30 mReady In
Print Recipe

Cod, mashed potato and green beans

Ingredients

Nutrients

Calories
457
Protein
46.8g
Fibre
6.5g
Sodium
797mg
Carbohydrates
42.3g
Fat Total
10.5g
Saturated Fat
4.7g
Cholesterol
122.4mg

Step by step method

  • Step 1

    Preheat the oven at 200c/180c fan/gas mark 6.

  • Step 2

    Cut a large piece of aluminium foil, enough to create a parcel for the cod. Place the cod on the foil and season with a pinch of salt and pepper. Bring one edge of the foil over to loosely cover the fish and then fold over both edged together twice to create a parcel. Then do the same with the two remaining edges of the foil to seal the parcel of fish. Place the parcel on a baking tray and place in the oven for 15-20 minutes. Ensure fish is cooked through before eating.

  • Step 3

    Wash and peel the potato and cut into 3cm cubes. Boil for 12-15 minutes until tender. Once cooked, drain the water and mash the potato until smooth. Add a small knob of butter and a splash of semi skimmed milk and stir in.

  • Step 4

    Wash the green beans and place in a pot of water with a pinch of salt. Boil for 7 minutes until tender.

  • Step 5

    Place the cooked fish onto a plate and squeeze fresh lemon. Add the mashed potatoes and green beans to the plate.

Tips & variations

  • Cod is a very good source of Protein.

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