Chunky Cod with Welsh Rarebit Topping And Garlic And Pars
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INGREDIENTS
- 1/2 ts Dijon mustard
- 2 tb Beer or milk
- 1 Sprig flat leaf parsley; to
- 115 g Cheddar cheese
- 2 150 g pieces cod fillet
INSTRUCTIONS
MMMMM----------------FOR THE GARLIC AND PARSLEY M--------------------- 450 g Potatoes; peeled 2 Cloves garlic; peeled 5 tb Olive oil Good bunch fresh parsley 2 Flavia tomatoes Olive oil to drizzle 2 sl Medium white bread for -breadcrumbs Preheat the grill. 1 Chop the potatoes and cook in boiling salted water for 10-15 minutes until tender. Slice the tomatoes in half and scoop out. 2 Place on a baking tray. Blitz the bread and half the parsley in a mini blender. Pile on top of each tomato half and drizzle with olive oil. Set aside. 3 Lay the cod fillets skin-side down on a grill pan and grill for 7-8 minutes until just cooked through. 4 Finely chop the garlic and put in a small pan with olive oil. Leave over a very gentle heat for 7-8 minutes. 5 Grate the cheese. Put the mustard, beer (or milk) and cheese in a pan and heat gently, stirring constantly for about three minutes, until the cheese has melted. Do not allow the mixture to boil or the cheese will separate. 6 Remove from the heat and beat until the mixture comes away from the sides of the pan. Season with black pepper and set aside to cool. 7 Remove the cod from the grill and pat away any excess moisture using a piece of kitchen towel. 8 Divide the mixture between the two pieces of cod and spread thickly over the top, not going quite to the edge. 9 Return to the grill and cook for 2-3 minutes until golden. Grill the tomatoes too until crispy and golden. Chop the parsley. Drain the potatoes and mash well. 10 Remove the fish and tomatoes from the grill pan, and transfer to serving plates. Beat the garlicky oil into the potatoes and stir in the parsley and plenty of seasoning. 11 Put a spoonful of mash next to the fish, garnish with a good sprig of flat leaf parsley and serve immediately with the grilled tomatoes. Recipe by: Cant Cook Wont Cook
NOTES
Nutrition
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| Serving Size: 1 Serving (60g) | ||
| Recipe Makes: 2 servings | ||
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| Calories: 233 | ||
| Calories from Fat: 172 (74%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 19.2g | 26 % | |
| Saturated Fat 12.1g | 61 % | |
| Monounsaturated Fat 5.5g | ||
| Polyunsanturated Fat 0.6g | ||
| Cholesterol 60.4mg | 19 % | |
| Sodium 385.4mg | 13 % | |
| Potassium 59.8mg | 2 % | |
| Total Carbohydrate 0.9g | 0 % | |
| Dietary Fiber 0.1g | 0 % | |
| Sugars, other 0.8g | ||
| Protein 14.4g | 21 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 233
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