Cod with Mashed Potatoes

  • Time: 25 minutes
  • Servings: 5
  • Serving Size: 3.0 ounces
  • Stage: 4 Post-Op (Soft Foods)

INGREDIENTS:

  • White potato - 2 small (240 grams)
  • Cod, uncooked - 240 grams
  • Olive oil - 1 tsp (5 grams)
  • Nutritional yeast - 1 tsp (1 gram)
  • Sea salt - 1/4 tsp
  • Black pepper - 1/8 tsp

INSTRUCTIONS:

  1. Preheat the oven to 400°F or 200°C.
  2. Place the cod fillets in a baking dish with aluminum foil or parchment paper underneath and pour the olive oil on top. Make sure it is nicely coated (use your hands). Bake in the oven for 13-15 minutes or until fully cooked (the fish should easily flake apart with a fork).
  3. Fill a medium pot halfway with water and bring to a boil. Peel and chop the potatoes. Add them to the pot and boil them for 12-13 minutes or until fork tender.
  4. Drain the water and in the same pot or another bowl mash the potatoes and add the nutritional yeast, sea salt, and black pepper. Mix gently.
  5. Serve the mashed potatoes with the cod. Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 3 days.

NUTRITION FACTS per serving:

  • Calories 80
  • Protein 9 grams
  • Carbs 8 grams
  • Fat 1 grams
  • Fiber 1 grams
  • Sugar 1 grams
  • Iron 2% DV
  • Calcium 0% DV
  • Sodium 9% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Cod is another great source of protein for this stage and for your long-term diet.

Tags: dairy-free, soy-free, gluten-free, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.