Almond and Parmesan Crusted Cod

with Creamy Mash and Broccoli

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Instructions

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1 Boil the potatoes

Peel and chop the potatoes into bite-size pieces. Add them to a pan of boiled water with a generous pinch of salt. Cook the potatoes over a medium heat for 15 min or until soft. 

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2 Mash the potatoes

Once soft, drain the potatoes and return them to the pan with the milk (adjust the amount to your liking). Mash until smooth and season with salt. Set aside, cover and keep warm. 

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3 Combine

Preheat the oven to 200°C/180°C fan. In a bowl, combine the almond flakes, grated Parmesan, chopped parsley, butterpanko, salt and pepper. Give everything a good mix up, making sure some of the almonds break up slightly. 

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4 Cover and bake

Place the fish on a well oiled baking dish and cover with the almond mix. Bake in the oven for 15 min until cooked through and golden and crispy on top.

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5 Boil broccoli

Rinse the broccoli and separate it into florets. Cook the broccoli florets in a pot of salted boiling water for 5 min or until tender. Drain once cooked. 

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6 Serve

Serve the crispy cod with the mashed potatoes and the boiled broccoli.

Tips for fussy eaters

This one reheats well! Have the leftovers for lunch the following day.

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Did you know that broccoli contains as much calcium gram per gram as milk?

Cooking Time: 30 min

Cals 700 · Prot 106.4 · Carbs 59.4 · Fat 28.9

Ingredients

Number of people

Fish

Cod fillet 350.00 Grams
Almond flakes 30.00 Grams
Parmesan 30.00 Grams
Fresh parsley 20.00 Grams
Salted butter 20.00 Grams
Panko bread crumbs 10.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Tsp

Potato mash

Potatoes 600.00 Grams
Salt 1.00 Tsp
Full fat milk 200.00 ML

Veg

Broccoli 200.00 Grams

Did you know that broccoli contains as much calcium gram per gram as milk?

Cooking Time: 30 min

Cals 700 · Prot 106.4 · Carbs 59.4 · Fat 28.9

Instructions

photo

1 Boil the potatoes

Peel and chop the potatoes into bite-size pieces. Add them to a pan of boiled water with a generous pinch of salt. Cook the potatoes over a medium heat for 15 min or until soft. 

photo

2 Mash the potatoes

Once soft, drain the potatoes and return them to the pan with the milk (adjust the amount to your liking). Mash until smooth and season with salt. Set aside, cover and keep warm. 

photo

3 Combine

Preheat the oven to 200°C/180°C fan. In a bowl, combine the almond flakes, grated Parmesan, chopped parsley, butterpanko, salt and pepper. Give everything a good mix up, making sure some of the almonds break up slightly. 

photo

4 Cover and bake

Place the fish on a well oiled baking dish and cover with the almond mix. Bake in the oven for 15 min until cooked through and golden and crispy on top.

photo

5 Boil broccoli

Rinse the broccoli and separate it into florets. Cook the broccoli florets in a pot of salted boiling water for 5 min or until tender. Drain once cooked. 

photo

6 Serve

Serve the crispy cod with the mashed potatoes and the boiled broccoli.

Tips for fussy eaters

This one reheats well! Have the leftovers for lunch the following day.

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Ingredients

Number of people

Fish

Cod fillet 350.00 Grams
Almond flakes 30.00 Grams
Parmesan 30.00 Grams
Fresh parsley 20.00 Grams
Salted butter 20.00 Grams
Panko bread crumbs 10.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Tsp

Potato mash

Potatoes 600.00 Grams
Salt 1.00 Tsp
Full fat milk 200.00 ML

Veg

Broccoli 200.00 Grams
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