cod fillets & peas with scallion potato topping recipe

cod fillets & peas with scallion potato topping


prep time: 30 minutes
cook time: 20 minutes
ready in: 50 minutes

makes: 4 servings, 2 cup each

ingredients

  • 1 ½ lb. potatoes, about 2 large
  • 1 cup reduced sodium chicken broth
  • 12 oz. cod fillets
  • 1 ½ cups frozen green peas
  • 2 Tablespoons all-purpose flour
  • 1/2 teaspoon ground black pepper
  • 1 Tablespoon butter
  • 1/4 cup potato water or milk
  • 1/2 cup sliced scallions

steps

  1. Peel potatoes if desired and cut into 1-inch chunks. Place in a large pot and add water just to cover. Bring to a boil and reduce heat, cook about 15 minutes or until potatoes are tender.
  2. Meanwhile, bring broth to a boil in a large skillet. Cut fillets into bite-sized chunks and add to broth. Reduce heat and simmer for 10 minutes. Remove fish with a slotted spoon and transfer to a casserole dish. Add peas to casserole.
  3. Dissolve flour with a small amount of water and whisk into broth with pepper. Cook and stir until thickened and pour over fish and peas.
  4. Preheat oven to 375°F. Drain potato liquid and reserve. Mash potatoes with butter and enough liquid or milk to make a smooth consistency. Fold in scallions and spoon mashed potatoes over the fish and peas.
  5. Bake for 20 minutes until bubbly and potatoes begin to brown slightly.

Per Serving: 290 calories, 4g fat, 2g saturated fat, 45mg cholesterol, 260mg sodium, 42g carbohydrate, 6g fiber, 22g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.