Main
Recipes
Course
Main Dishes
Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes Recipe

Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes Recipe

Posted by

Rate It!

Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes

Add your photo!

Ingredients

Count

Nutrition

1246

Calories

Comments Print recipe

Ingredients:

Serving

1 lb black cod
2 tsp olive oil
3 potatoes, white
1 cup peas
1/2 cup milk , fat free
2 tbsp parsley, chopped
1/4 tsp salt
1/4 tsp pepper
15 cherry tomatoes
1 tsp thyme, fresh 3 sprigs
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

Directions:

Preheat oven to 420F.
Begin by preparing the mash potatoes as you normally would while boiling your peas (if using fresh) until tender.
While potatoes are cooking, preheat large saute pan on high heat for 2 minutes. Spray liberally with olive oil spray. Season fish with S&P. Sear for 3 minutes until golden brown. Remove to a foiled oven tray until ready to cook.
Once the potatoes and peas are cooked, mash the potatoes first with skim milk. Then fold in the peas and parsley. Season with S&P to taste.
Toss the cherry tomatoes with the olive oil, thyme and S&P. Distribute tomatoes on a foiled oven tray and cook in the oven for 5-6 minutes until beginning to blister. At the same time, cook the fish in the oven for 5-6 minutes until firm to touch.
TIP: Cod in general has a lot of bones. Don?t try to remove them before cooking as the fish will fall apart. Wait until the fish is cooked and they?ll come right out.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1245.88 Kcal (5216 kJ)
Calories from fat	163.14 Kcal
		% Daily Value*
Total Fat	18.13g	28%
Cholesterol	215.6mg	72%
Sodium	2748.84mg	115%
Potassium	6477.95mg	138%
Total Carbs	167.25g	56%
Sugars	49.2g	197%
Dietary Fiber	29.96g	120%
Protein	101.42g	203%
Vitamin C	257.1mg	428%
Iron	8.5mg	47%
Calcium	392mg	39%

Amount Per 100 g
Calories	53.69 Kcal (225 kJ)
Calories from fat	7.03 Kcal
		% Daily Value*
Total Fat	0.78g	28%
Cholesterol	9.29mg	72%
Sodium	118.46mg	115%
Potassium	279.16mg	138%
Total Carbs	7.21g	56%
Sugars	2.12g	197%
Dietary Fiber	1.29g	120%
Protein	4.37g	203%
Vitamin C	11.1mg	428%
Iron	0.4mg	47%
Calcium	16.9mg	39%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Vegetable Crumble

Olive oil, Sliced leek, Onion, chopped and 19 more..
Smoked Cod in Parsley Sauce

Smoked cod, cut into chunks, Evaporated milk and 6 more..
Spaghettini With Smothered Onions

Olive oil, Sweet onions, sliced, Garlic cloves, minced and 8 more..
Microwaved Cod

Cod or haddock fillets, White wine or chicken broth and 6 more..
Wild Rice Pilaf

Olive oil, Green onions, chopped, Wild rice and 7 more..
Super-Stuffed Omelet

Chopped fresh tomato, Mushrooms, sliced and 13 more..
Herb and Feta Frittata

Olive oil, Eggs, Feta cheese, crumbled (1 cup), Milk and 3 more..
Four Cheese and Sausage Penne

Olive oil, Hot italian sausage, casings removed and 8 more..
Pearl Barley Soup

Carrot, diced, Celery, diced and 16 more..
Delicious Coquilles St. Jacques

Onion (sliced ), Stalk celery (sliced ), Bay leaf, Lemons and 17 more..
Sweet & White Potato Spears

Sweet potatoes, cut into spears (about 3) and 6 more..