Almond and Parmesan Crusted Cod
with Creamy Mash and Broccoli
Did you know that broccoli contains as much calcium gram per gram as milk?
Cals 646 · Prot 56 · Carbs 56 · Fat 25
Family Friendly
30 min
Did you know that broccoli contains as much calcium gram per gram as milk?
Cals 646 · Prot 56 · Carbs 56 · Fat 25
Family Friendly
Ingredients
Fish
Cod fillet
6*
350 Grams
Almond flakes
1*2*
30 Grams
Parmesan
4*
30 Grams
Fresh parsley
15 Grams
Butter
4*
20 Grams
Panko bread crumbs
10*11*12*
10 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Potato mash
Potatoes
600 Grams
Salt
1 Tsp
Whole milk
4*
200 ML
Veg
Broccoli
200 Grams
Allergens
*6 Fish, *1 Peanuts, *2 Tree Nuts, *4 Milk, *10 Wheat, *11 Gluten, *12 Lupin
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2701 / 646 |
| Fats (g) | 24.9 |
| of which saturated (g) | 11.1 |
| Carbohydrates (g) | 56 |
| of which sugars (g) | 9.8 |
| Fibers (g) | 11.9 |
| Proteins (g) | 55.9 |
| Salt (g) | 1.3 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Boil the potatoes
Preheat the oven to 200°C/180°C fan. 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.
2 Mash the potatoes
Once soft, drain the potatoes and return them to the pan with the milk (adjust the amount of milk to achieve the desired consistency). Mash until smooth and season generously with salt. Set aside, cover and keep warm.
3 Combine
Meanwhile, in a bowl, combine the almond flakes, grated Parmesan, chopped parsley, butter, panko, salt and pepper. Give everything a good mix up. Break up some of the almonds as you go.
4 Cover and bake
Place the fish in 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.
5 Boil broccoli
Meanwhile, 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.
6 Serve
Serve the crispy cod with the mashed potatoes and the boiled broccoli.
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