Category :
Serves : 2
Preparation time : 10 minutes
Cooking time : 15 minutes
White fish and sweet potato, this is the kind of delicious comfort food that we could tuck into any time of the year! Pile on your favourite vegies and enjoy!
Ingredients
Sweet potato, peeled, 250 g
Tap water, 800 ml
Olive oil, 1 teaspoon(s)
Cod, raw, 360 g, 2 x 180g fillets
White pepper, ground, 1 g, 1 pinch
Ground nutmeg, 1 teaspoon(s)
Skim milk, 120 ml
Sea salt, 1 g
Lemon, 1 lemon(s), cut into wedges
Cooking instructions
Peel the sweet potato and cut into rough cubes. Pour water into a medium saucepan, place over high heat and bring to the boil. Add the sweet potato and boil for 5 minutes or until tender, drain, set aside and keep warm.
Drizzle the oil over the fish fillet and sprinkle with pepper. Heat a non-stick frypan over medium heat, add the fish and cook for around 2-3 minutes each side. Transfer to a plate and keep warm.
Add the nutmeg, skim milk and a pinch of sea salt to the sweet potato, mash with a fork or potato masher until smooth. Divide between two plates and top with the fish. Serve with lemon wedges.
| Nutrition Details |
| Energy | 287.5 cal
1204.7 kJ |
| Total Fat | 4.3g |
| - Saturated Fat | - |
| - Monounsaturated Fat | - |
| - Polyunsaturated Fat | - |
| - Omega 3 Fat | - |
| - Trans Fat | - |
| Cholesterol | - |
| Sodium | - |
| Total Carbohydrates | 22.2g |
| - Dietary Fibre | 1.5g |
| - Sugars | 11.5g |
| Protein | 37.6g |