Spiced Fish: Cod with Sweet Potato Mash
User Reviews
5.0
36 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
30 mins
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Servings
2 people
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Calories
558 kcal
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Course
Main Course
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Cuisine
American
Spiced Fish: Cod with Sweet Potato Mash
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This spiced fish recipe features pan-roasted cod coated with garam masala, along with an easy sweet potato mash and a puréed raisin and wine sauce.
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Ingredients
Sweet Potato Mash:
- 2 sweet potatoes
- 1 tablespoon butter
- 1 ounce whole milk
- 1 tablespoon maple syrup
- ½ teaspoon salt
Raisin Sauce:
- ¼ cup raisins
- ½ cup dry red wine
- 1 tablespoon maple syrup
Cod:
- 8 ounces cod (~2 fillets)
- 1 tablespoon butter
- 1 teaspoon garam masala
- pinch sea salt
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Instructions
- Preheat oven to 400°F.
Make the Sweet Potato Mash and Raisin Sauce:
- Peel and roughly dice sweet potatoes. Add to a medium pot, and cover with water. Bring water to a boil, and reduce to simmer. Cook until potatoes are tender (about 10 minutes).
- Drain potatoes, and mash with a fork. Add butter, milk, and maple syrup, and mash to incorporate. Salt to taste.
Raisin Sauce:
- If using a Standard Blender or Food Processor: Place raisins in a heat-proof bowl, and pour boiling water over them until they're covered. Soak for 5-10 minutes, and drain the water.If using a High-Performance Blender (such as a Vitamix): You can skip this step.
- Purée the raisins, wine and maple syrup in a blender. Add to a small saucepan, and bring to a boil. Reduce heat to medium, and simmer 3-4 minutes. Remove from heat, and cover to keep warm.
Pan-Roasting Cod:
- Pat cod dry, and sprinkle with salt. Rub garam masala onto the fish.Heat butter in an oven-safe pan (such as a cast iron pan) over medium-high heat.Add cod to pan, and cook 4 minutes. Move the entire pan into the oven, and roast 5 minutes per 1 inch thickness, until the cod is no longer translucent.
- Serve cod over a bed of the sweet potato mash, with raisin sauce on the side. Garnish with diced green onion if desired.
Notes
- Recipe variation: For an extra creamy sweet potato mash: Add cut sweet potatoes to a pan of cold water, and bring to a simmer. Do not allow the water to boil, and continue to simmer the potatoes until they're tender. Potatoes will be sweeter and creamier, but it will take about 20 minutes longer than the original recipe version.
- No blender? You can serve the sauce without blending it together, it's just prettier this way.
Nutrition Information
Show Details
Calories
558kcal
(28%)
Carbohydrates
76g
(25%)
Protein
25g
(50%)
Fat
13g
(20%)
Saturated Fat
8g
(40%)
Trans Fat
1g
Cholesterol
80mg
(27%)
Sodium
1112mg
(46%)
Potassium
1447mg
(41%)
Fiber
9g
(36%)
Sugar
22g
(44%)
Vitamin A
32481IU
(650%)
Vitamin C
8mg
(9%)
Calcium
133mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 558 kcal
% Daily Value*
| Calories | 558kcal | 28% |
| Carbohydrates | 76g | 25% |
| Protein | 25g | 50% |
| Fat | 13g | 20% |
| Saturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 80mg | 27% |
| Sodium | 1112mg | 46% |
| Potassium | 1447mg | 31% |
| Fiber | 9g | 36% |
| Sugar | 22g | 44% |
| Vitamin A | 32481IU | 650% |
| Vitamin C | 8mg | 9% |
| Calcium | 133mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
36 reviews
Excellent
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