Cod baked with butter and lemon, with boiled potatoes and cauliflower. 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)
- 200 g cauliflower
- 200 g potatoes (baked or boiled)
- 10 g butter
- 10 g lemon or lime juice
Method
- Cut the potatoes into chunks and boil in salted water for 15 to 18 minutes. Add the cauliflower florets for the last six minutes.
- Heat the oven to 200 C (400 F). Put the cod on a lined tray, dot with the butter, season, and squeeze the lemon over. Bake for 12 to 15 minutes until it flakes.
- Drain the vegetables and serve with the fish.
What this plate gives you
Cod is about 23 g of protein per 100 g cooked for almost no fat, so 160 g of it gives 37 g of the 45 g of protein and the whole plate is 10 g of fat, most of it the butter. At 478 calories it is a little under a quarter of a 2,000-calorie day; the potatoes and cauliflower are the 53 g of carbohydrate and the 8 g of fibre. Roast the cauliflower in florets rather than boil it; it browns and tastes of something.
Swaps
- Haddock or pollock: the same numbers.
- Olive oil for the butter: the same calories.
- Capers and parsley in the butter: no change to the numbers.
Keeping it
Cooked cod keeps three to four days in the fridge and is better cold than reheated. The vegetables reheat.
