A cod fillet baked with lemon and olive oil, with boiled potatoes and green beans. Twenty-five minutes.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. The fish is measured cooked; start with about 200 g raw.
- Ready in25 minutes
- Prep5 min
- Cook20 min
- Serves1
Ingredients
- 160 g white fish fillet, e.g. cod (cooked weight)
- 250 g potatoes (baked or boiled)
- 150 g green beans
- 10 g olive oil
- 10 g lemon or lime juice
Method
- Cut the potatoes into even chunks and boil in salted water for 15 to 18 minutes until tender.
- Heat the oven to 200 C (400 F). Put the cod on a lined tray, rub with half the olive oil, season, and squeeze the lemon over. Bake for 12 to 15 minutes until it flakes.
- Boil or steam the green beans for four minutes.
- Toss the potatoes with the rest of the oil and serve with the fish and beans.
What this plate gives you
Cod is the leanest fish in the library, about 23 g of protein per 100 g cooked for under 1 g of fat, so 160 g of it gives 37 g of the 46 g of protein and the whole plate is 12 g of fat, most of it the oil. At 538 calories it is a little over a quarter of a 2,000-calorie day; the potatoes are the 64 g of carbohydrate and, with the beans, the 10 g of fibre. Cod is done at 63 C, when it turns opaque and flakes; fifteen minutes at 200 C.
Swaps
- Haddock or pollock: the same numbers.
- Sweet potato: about the same numbers.
- Butter for the oil: the same calories, a different taste.
Keeping it
Cooked cod keeps three to four days in the fridge and is better cold in a salad than reheated.
