Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

This is an example of a meal that Solin would create to include in your personalized meal plan.

Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

YOUR SOLIN GENERATED RECIPE

Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

Flaky cod fillets baked in a light panko crust, served alongside creamy herbed potato mash and tender steamed broccoli.

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NUTRITION

468kcal
Protein
46.4g
Fat
7.8g
Carbs
52.8g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet

150g Gold Potato

15g Panko Breadcrumbs

5g All-Purpose Flour

25g Beaten Egg

30g Non-fat Greek Yogurt

100g Broccoli Florets

3g Olive Oil Spray

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PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Peel and dice the gold potato into small chunks, then boil in a pot of salted water for 12-15 minutes until tender.

  • 3

    While potatoes boil, prepare three small bowls for dredging: one with flour, one with the beaten egg, and one with panko breadcrumbs seasoned with a pinch of salt and pepper.

  • 4

    Pat the cod fillet dry with a paper towel, then dredge it lightly in flour, dip into the egg, and press firmly into the panko until evenly coated.

  • 5

    Place the coated fish on the baking sheet, mist the top with olive oil spray, and bake for 12-15 minutes until the crust is golden and the fish is opaque.

  • 6

    Steam the broccoli florets over boiling water for 5 minutes until they are bright green and tender-crisp.

  • 7

    Drain the potatoes and mash them thoroughly with the Greek yogurt and your choice of fresh herbs like chives or parsley until smooth and creamy.

  • 8

    Serve the crispy baked fish alongside the herbed mash and steamed broccoli.

Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

This is an example of a meal that Solin would create to include in your personalized meal plan.

Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

YOUR SOLIN GENERATED RECIPE

Oven-Baked Battered Fish with Herbed Potato Mash and Steamed Greens

Flaky cod fillets baked in a light panko crust, served alongside creamy herbed potato mash and tender steamed broccoli.

NUTRITION

468kcal
Protein
46.4g
Fat
7.8g
Carbs
52.8g

SERVINGS

1 serving

INGREDIENTS

6.5 oz Cod Fillet

150g Gold Potato

15g Panko Breadcrumbs

5g All-Purpose Flour

25g Beaten Egg

30g Non-fat Greek Yogurt

100g Broccoli Florets

3g Olive Oil Spray

PREPARATION

  • 1

    Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Peel and dice the gold potato into small chunks, then boil in a pot of salted water for 12-15 minutes until tender.

  • 3

    While potatoes boil, prepare three small bowls for dredging: one with flour, one with the beaten egg, and one with panko breadcrumbs seasoned with a pinch of salt and pepper.

  • 4

    Pat the cod fillet dry with a paper towel, then dredge it lightly in flour, dip into the egg, and press firmly into the panko until evenly coated.

  • 5

    Place the coated fish on the baking sheet, mist the top with olive oil spray, and bake for 12-15 minutes until the crust is golden and the fish is opaque.

  • 6

    Steam the broccoli florets over boiling water for 5 minutes until they are bright green and tender-crisp.

  • 7

    Drain the potatoes and mash them thoroughly with the Greek yogurt and your choice of fresh herbs like chives or parsley until smooth and creamy.

  • 8

    Serve the crispy baked fish alongside the herbed mash and steamed broccoli.