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Ингредиенты
- 2 x 150 g pcs cod fillet
- 1/2 tsp Dijon mustard
- 2 Tbsp. Beer or possibly lowfat milk
- 115 gm Cheddar cheese
- 1 sprg flat leaf parsley, to garnish
- 450 gm Potatoes, peeled
- 2 x Cloves garlic, peeled
- 5 Tbsp. Extra virgin olive oil Good bunch fresh parsley
- 2 x Flavia tomatoes Extra virgin olive oil to drizzle
- 2 slc Medium white bread for breadcrumbs
Инструкции
- Preheat the grill.
- 1 Chop the potatoes and cook in boiling salted water for 10-15 min till tender. Slice the tomatoes in half and scoop out.
- 2 Place on a baking tray. Blitz the bread and half the parsley in a mini blender. Pile on top of each tomato half and drizzle with extra virgin olive oil. Set aside.
- 3 Lay the cod fillets skin-side down on a grill pan and grill for 7-8 min till just cooked through.
- 4 Finely chop the garlic and put in a small pan with extra virgin olive oil. Leave over a very gentle heat for 7-8 min.
- 5 Grate the cheese. Put the mustard, beer (or possibly lowfat milk) and cheese in a pan and heat gently, stirring constantly for about three min, till the cheese has melted. Don't allow the mix to boil or possibly the cheese will separate.
- 6 Remove from the heat and beat till the mix comes away from the sides of the pan. Season with black pepper and set aside to cold.
- 7 Remove the cod from the grill and pat away any excess moisture using a piece of kitchen towel.
- 8 Divide the mix between the two pcs of cod and spread thickly over the top, not going quite to the edge.
- 9 Return to the grill and cook for 2-3 min till golden brown. Grill the tomatoes too till crispy and golden brown. Chop the parsley. Drain the potatoes and mash well.
- 10 Remove the fish and tomatoes from the grill pan, and transfer to serving plates. Beat the garlicky oil into the potatoes and stir in the parsley and plenty of seasoning.
- 11 Put a spoonful of mash next to the fish, garnish with a good sprig of flat leaf parsley and serve immediately with the grilled tomatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 455g | |
| Recipe makes 2 servings | |
| Calories 861 | |
| Calories from Fat 484 | 56% |
| Total Fat 54.86g | 69% |
| Saturated Fat 17.22g | 69% |
| Trans Fat 0.0g | |
| Cholesterol 125mg | 42% |
| Sodium 635mg | 26% |
| Potassium 1438mg | 41% |
| Total Carbs 44.44g | 12% |
| Dietary Fiber 4.5g | 15% |
| Sugars 2.74g | 2% |
| Protein 46.69g | 75% |
