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Cod with Scalloped Potatoes

18 Reviews
94% would make this recipe again

A cod fillet baked with potatoes in milk.

Preparation : 10 min Cooking : 50 min
450 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

2 potatoes, peeled and thinly sliced 400 g
1 cup milk, partly skimmed, 2%, enough to cover the potatoes 250 mL
1 bay leaf 0.1 g
1 clove garlic, pressed
3 tbsp whipping cream 35%, enough to cover the potatoes 45 mL
1 pinch nutmeg
1/2 onions, thinly sliced 100 g
1 tsp butter, unsalted 5 g
1 tsp canola oil 5 mL
300 g cod fillet
salt [optional]
ground pepper to taste [optional]

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Peel the potatoes and slice them thinly (6-7 mm), then put the slices in a nonstick pan (just large enough to hold the potatoes). Pour in the milk (add enough to cover the potatoes), then add the bay leaf and pressed garlic. Season the potatoes generously with salt. Bring to a boil over medium heat, with some stirring to prevent the potatoes from sticking to the bottom of the pan and scorching. Lower the heat and cook 15-20 min with occasional stirring until the potatoes are soft but not falling apart.
  3. Arrange the potato slices with their liquid in a baking dish and cover them with the cream. Sprinkle with the nutmeg and ground pepper. Bake in the middle of the oven about 30 min, until the potatoes are golden and crusty.
  4. While the potatoes are baking, thinly slice the onion. Heat the butter and oil in a pan over medium-low heat, then add the onion slices and sauté 4-5 min until they become translucent. Set aside.
  5. Pat-dry the cod fillet and cut it into serving sized pieces. Take the baking dish out of the oven, lift up the potatoes and slide the cod pieces underneath, then put the dish back into the oven and cook for an additional 5-10 min, depending on the size of the fillets. Check with a fork to see if the fish is cooked through.
  6. Top each serving with the onion slices and serve.

Nutrition Facts Table

per 1 Serving (480g)

Amount

% Daily Value

Calories

450

Fat

15 g

23 %

Saturated 7.8 g
+ Trans 0.2 g

40 %

Cholesterol

110 mg

Sodium

160 mg

7 %

Carbohydrate

45 g

15 %

Fibre

3 g

12 %

Sugars

10 g

Protein

35 g

Vitamin A

19 %

Vitamin C

29 %

Calcium

19 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 1 ½ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Milk and Alternatives ½
Meat and Alternatives 3 ½
Fats 2

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Members' Reviews

18 Reviews (15 with rating only ) 94% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
zingiber
october 15, 2015 | I would make this recipe again

Deliciously creamy and tasty. I found I was able to simplify the process slightly: I cooked the potatoes for longer in the pan, and in the meantime put the cod in a dish and cooked it till almost ready, then just put the potatoes join top and put the grill and oven on to quickly brown the top, as the cod finished cooking.

Useful 0
michelle_bourdon@yahoo.ca
october 10, 2013

Good, but a little bland for our tastes.

Useful 0
shoshi68
february 05, 2010 | I would make this recipe again

A delicious, scrumptious version of bacalau. Huge hit with all of us.

Useful 0

This recipe is in the following categories

Fish | Main courses/Entrées | Kosher | Halal | High Vitamin D | Low Sodium | Low Calorie | High Calcium | Bake

Top Reviews

View All Reviews
zingiber
october 15, 2015 | I would make this recipe again

Deliciously creamy and tasty. I found I was able to simplify the process slightly: I cooked the potatoes for longer in the pan, and in the meantime put the cod in a dish and cooked it till almost ready, then just put the potatoes join top and put the grill and oven on to quickly brown the top, as the cod finished cooking.

Useful 0
michelle_bourdon@yahoo.ca
october 10, 2013

Good, but a little bland for our tastes.

Useful 0
shoshi68
february 05, 2010 | I would make this recipe again

A delicious, scrumptious version of bacalau. Huge hit with all of us.

Useful 0