← All recipes

🍽️ Cod with Parsnip and Swede Mash

280 kcal · 30 min · 4 servings

Ingredients

• 600 g Rutabaga (0.5 Rutabagas)
• 250 g Parsnips
• Salt
• 500 g Cod Fillet
• 1 tsp Lemon Juice
• 1 tsp Rapeseed Oil
• 250 g Tomatoes
• 80 g Olives (pitted)
• 4 Spring Onions
• 1 sprig Rosemary
• 2 stalks Parsley
• 2 sprigs Thyme
• Pepper
• 150 ml Milk (1.5% Fat) (warm)
• 1 tbsp Olive Oil
• Nutmeg

Instructions

1. 1. Peel the swede and the parsnip.
2. 2. Cut the vegetables into small pieces.
3. 3. Cook the vegetables in boiling salted water for about 25 minutes until tender.
4. 4. Rinse the fish under running water.
5. 5. Pat the fish dry with a kitchen towel.
6. 6. Cut the fish into four equal pieces.
7. 7. Drizzle the fish pieces with lemon juice.
8. 8. Grease a baking dish with oil.
9. 9. Place the fish fillets in the prepared dish.
10. 10. Lightly salt the fish fillets.
11. 11. Wash the tomatoes and remove the hard core end.
12. 12. Cut the tomatoes into small cubes.
13. 13. Finely chop the olives.
14. 14. Wash the spring onions and slice them into thin rings.
15. 15. Wash the herbs and shake them dry.
16. 16. Finely chop the herbs.
17. 17. Mix all prepared topping ingredients in a bowl.
18. 18. Season the mixture with salt and pepper.
19. 19. Distribute the vegetable crust evenly over the fish fillets.
20. 20. Preheat the oven to 200 °C (180 °C fan or gas mark 3).
21. 21. Bake the fish in the preheated oven for about 15 to 20 minutes.
22. 22. Drain the cooked vegetables.
23. 23. Add warm milk and olive oil to the vegetables.
24. 24. Mash the vegetables roughly with a fork or a masher.
25. 25. Season the mash with salt, pepper, and a pinch of freshly grated nutmeg.
26. 26. Serve the mash together with the baked fish.

Nutrition per serving

• kcal: 280
• Protein: 27 g · Fett/Fat: 9 g · Carbs: 22 g