Cod with Scalloped Potatoes

Cod with Scalloped Potatoes

A cod fillet baked with potatoes in milk.

2 servings
Preparation 10 min
Cooking 50 min

450 calories per serving 


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    
1 pinch salt [optional]   0.1 g
3 tbsp whipping cream 35%, enough to cover the potatoes   45 mL
1 pinch nutmeg    
  ground pepper to taste    
1/2 onions, thinly sliced   100 g
1 tsp butter, unsalted   5 g
1 tsp canola oil   5 mL
300 g cod fillet, or haddock    

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

Nutrition Facts

per 1 serving (480g)

Amount

% DV*

* DV = Daily Value

Calories

450

Fat

15 g

23 %

Saturated 8 g
+ Trans 0.2 g

40 %

Cholesterol

105 mg

Sodium

160 mg

7 %

Carbohydrate

45 g

15 %

Fibre

3 g

12 %

Sugars

10 g

Protein

35 g

Vitamin A

20 %

Vitamin C

30 %

Calcium

20 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Halal | High Calcium | High Vitamin D | Kosher | Low Calorie | Low Sodium | Bake

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