Roasted Black Cod with Ulster Champ and Roasted Cherry Tomatoes |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
|
From Health Habits and The Healthy Irishman Ingredients:
1 lb black cod |
2 tsp olive oil, (or olive oil spray) |
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:
1. Preheat oven to 420F.
2. Begin by preparing the mash potatoes as you normally would while boiling your peas (if using fresh) until tender.
3. 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.
4. 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.
5. 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.
6. 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.
|
|