Рецепт Spinach And Potato Pancake With Crispy Crusted Cod

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Порций: 4

Ингредиенты

Cost per serving $0.74 view details
  • 50 gm JS Instant Mashed potato mix, (2oz)
  • 175 gm Plain flour, sifted (6oz)
  • 1 med Size egg
  • 300 ml Lowfat milk, ( 1/2 pint)
  • 200 gm Spinach, (7oz)
  •     Freshly grated nutmeg
  •     Salt and freshly grnd black pepper
  • 4 x 150 g pcs loin cod fillet, or possibly other white fish
  • 2 slc White bread, crusts removed
  • 1 Tbsp. Butter, melted
  • 1 Tbsp. Fresh herbs, finely minced

Инструкции

  1. Preheat the oven to 200 C, 400 F, Gas Mark 6.
  2. Prepare the instant mashed potato according to the pack instructions.
  3. Prepare the pancakes, place the flour into a mixing bowl, gradually add in the beaten egg and lowfat milk. Beat the batter till smooth. Allow the batter to stand for 30 min.
  4. Wash the spinach leaves thoroughly and remove the stalks, place the washed leaves in a microwaveable bowl and cover the bowl with cling film. Cook the spinach for 2 min on a high setting. When the spinach is cold squeeze out the excess liquid and roughly chop the leaves.
  5. Place the bread in a food processor and process for 10 seconds till the bread has been crumbed.
  6. Mix all the ingredients for the crumb crust together, add in seasoning to taste, divide into four and place it on top of the four pcs of cod.
  7. Place the cod onto a lightly oiled baking sheet and into the preheated oven for 12 min.
  8. Add in the mashed potato, nutmeg, salt, pepper and spinach to the pancake batter. Heat 1 Tbsp. of oil in a frying pan over a moderate heat. Pour in sufficient pancake batter to make a pancake approximately 7cm (3 inches)
  9. in diameter. Cook the pancake for 2 min on each side. Cook all the pancakebatter in this way to make 8 pancakes. It should be possible to cook 2-3 pancakes at one time.
  10. When the pancakes are cooked, serve the cod on top of the pancakes with some wilted leaves eg rocket.
  11. NOTES : A lightly, healthy supper time dish for young families.

Nutrition Facts

Amount Per Serving %DV
Serving Size 186g
Recipe makes 4 servings
Calories 298  
Calories from Fat 74 25%
Total Fat 8.45g 11%
Saturated Fat 4.62g 18%
Trans Fat 0.0g  
Cholesterol 60mg 20%
Sodium 203mg 8%
Potassium 391mg 11%
Total Carbs 44.96g 12%
Dietary Fiber 2.3g 8%
Sugars 4.91g 3%
Protein 10.39g 17%
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