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5.0 from 36 votes

Spiced Fish: Cod with Sweet Potato Mash

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. 

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 2 people
Calories: 558 kcal
Course: Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. Preheat oven to 400°F.
Make the Sweet Potato Mash and Raisin Sauce:
  1. 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).
  2. Drain potatoes, and mash with a fork.  Add butter, milk, and maple syrup, and mash to incorporate.  Salt to taste.
Raisin Sauce:
  1. 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.
  2. 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:
  1. 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.
  2. 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

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

% 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.