Utensils
Stovetop, Peeler, Pot (small), Colander, Frying pan, Grater
recipe
Step 1
Peel the potatoes and cut them into cubes.
Step 2
Cook the potatoes in a pot of salted boiling water for 15 minutes, or until easily pierced with a fork.
Step 3
While the potatoes are cooking, boil another pot of salted water. Cut the broccoli into pieces.
Step 4
Cook the broccoli florets in the boiling water for about 7 minutes. Drain and set aside.
Step 5
5 minutes before the potatoes are done cooking, heat a pan to medium with a drizzle of olive oil and add the cod filets. Cook for 2 minutes on each side.
Step 6
Once the potatoes are ready, drain and add the potatoes to a bowl.
Step 7
Add a drizzle of olive oil, salt & pepper to the potatoes and mash using a fork.
Step 8
If desired, add an extra drizzle of olive oil and some lemon juice.
Step 9
Serve the mashed potatoes with the cod and broccoli. Optional: Serve with quartered lemon slices to squeeze over the fish.
Step 10
Add some lemon zest, a drizzle of olive oil, salt & pepper. Enjoy!
Nutrition facts
Average estimated amount for one serving
| Energy | 289 cal. |
| Fat | 0.7 g |
| Carbohydrates | 48 g |
| Protein | 28 g |
| Fiber | 7 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Pan-fried Cod and Mashed Potatoes" contains 289 Energy, 0.7 g of Fat, 48 g of Carbohydrates, 28 g of Protein, 7 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
C Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
Scores computed by
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