Pan-Seared Cod
with Citrusy Sweet Potato Mash and Chili-Garlic Broccoli
Did you know that white fish is an excellent low-calorie source of protein? This nutritious fish is also a great source of B-vitamins, which helps the body break down nutrients for energy. Paired with delicious sweet potato and crispy roasted broccoli, this easy weeknight dinner has it all!
Produit dans une installation qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
285 g
Morue
(Contient Poisson)
340 g
Patate douce, en cubes
(Contient Sulfites)
227 g
Brocoli, en fleurons
10 g
Ail
1 cc
Flocons de piment
½ cc
Coriandre moulue
1 pièce(s)
Lime
1 cs
Miel
Pas inclus dans votre livraison
1 cs
Beurre*
(Contient Lait)
pièce(s)
Huile*
Informations nutritionnelles
Ustensiles
Instructions
Preheat your oven to 450°F (to roast the broccoli). Start prepping when your oven comes up to temperature.
Boil the sweet potatoes: Combine the sweet potatoes with enough salted water to cover in a medium pot. Bring to a boil over high heat, until a fork pierces the sweet potato easily, 12-15 min.
Prep: Meanwhile, wash and dry all produce. Mince or grate the garlic. Zest, then juice the lime(s).
Broil the broccoli: Toss the broccoli on a baking sheet with a drizzle of oil. Season with salt, pepper, garlic and as much chili flakes as you like. Bake in the centre of the oven, stirring halfway through, until golden-brown, 18-20 min.
Cook the fish: Meanwhile, pat the fish dry with a paper towel, then season with salt and pepper. Heat a large non-stick pan over medium heat. Add a drizzle of oil then the fish. Cook until the fish turns golden-brown and is cooked through, 3 min per side.
Mash the sweet potatoes: Meanwhile, drain the sweet potatoes and return them to the pot. Using a fork or potato masher, mash the potatoes with the butter, honey, coriander, lime zest and 1 tbsp lime juice (double for 4 people). Season with salt and pepper. (Taste and add more lime juice, 1 tsp at a time, if you want it more tangy.)
Finish and serve: Divide the sweet potato mash and chili-garlic broccoli between plates. Top with the crispy fish and enjoy!