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Cod with Mushrooms and Celeriac

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Preparation : 20 min Cooking : 20 min
330 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

2 tbsp olive oil, plus some for the roasting pan 30 mL
1/4 celeriac, sliced 160 g
5 button (white) mushrooms, sliced 70 g
1 clove garlic, minced or pr
400 g cod fillet
1 tbsp Parsley and Garlic Base 15 mL
1/3 cup canned tomatoes, low sodium 90 g
1/4 cup white wine 65 mL
2 1/4 tsp bread crumbs 6 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205°C/400°F. Lightly oil a roasting pan.
  2. Prepare the celeriac and mushrooms. Cut the mushrooms into 4-5 mm slices and set aside. Peel the celeriac and cut into 7 mm slices. Boil 5-7 min until softer but not fully cooked, then transfer into the centre of the prepared roasting pan. Set aside.
  3. Heat the oil in a frying pan, over medium heat. Add the minced or pressed garlic and sauté 1 min, with stirring, then add the cod fillet and brown 2 min on each side. Place over the celeriac slices in the roasting pan.
  4. Put the frying pan back on the heat, and add the parsley and garlic base. Add the sliced mushrooms and sauté 5 min over medium heat. Transfer them into the roasting pan around the fish, then add the diced tomatoes. Sprinkle with the white wine, then add salt and pepper, followed by a topping of bread crumbs. Place the roasting pan in the middle of the oven.
  5. Bake 12-15 min for a 2 to 3 cm thick fillet. Since the cooking time depends on the thickness of the fillet and the actual temperature of your oven, it is important to check with a fork to see if it is cooked through.
  6. Serve on the warmed plates. Sprinkle with the cooking liquid.

Nutrition Facts Table

per 1 Serving (340g)

Amount

% Daily Value

Calories

330

Fat

14 g

22 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

90 mg

Sodium

220 mg

9 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

1 g

Protein

38 g

Vitamin A

12 %

Vitamin C

22 %

Calcium

7 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Saturated Fat, Sodium
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin C
Good source of  :
Vitamin B1, Vitamin B2, Vitamin D, Zinc
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 4 ½
Fats 2 ½

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