Cod with Scalloped Potatoes
A cod fillet baked with potatoes in milk.
Ingredients
Method
- Preheat the oven to 175ºC/350ºF.
- 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.
- 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.
- 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.
- 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.
- 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 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
| Food Group | Exchanges |
|---|---|
| Starches | 2 |
| Vegetables | 1 |
| Milk and Alternatives | ½ |
| Meat and Alternatives | 3 ½ |
| Fats | 2 |
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Members' Reviews
Herlinor
2017-06-08T21:11:14+00:00 june 08, 2017 | I would make this recipe againLoved this, super creamy. we used Frozen Haddock because that's what we had at home, it was a little chewy. would use fresh fish next time. but the flavour of the Haddock was lovely.
zingiber
2015-10-15T15:43:43+00:00 october 15, 2015 | I would make this recipe againDeliciously 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.
michelle_bourdon@yahoo.ca
2013-10-10T15:24:34+00:00 october 10, 2013Good, but a little bland for our tastes.
shoshi68
2010-02-05T21:51:45+00:00 february 05, 2010 | I would make this recipe againA delicious, scrumptious version of bacalau. Huge hit with all of us.
Top Reviews
View All ReviewsHerlinor
june 08, 2017 | I would make this recipe againLoved this, super creamy. we used Frozen Haddock because that's what we had at home, it was a little chewy. would use fresh fish next time. but the flavour of the Haddock was lovely.
zingiber
october 15, 2015 | I would make this recipe againDeliciously 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.
michelle_bourdon@yahoo.ca
october 10, 2013Good, but a little bland for our tastes.
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