Homemade breaded fish, slightly green mashed potatoes

Ingredients

• 600 g cod fillets (skinless)
• 800 g potatoes (such as Bintje or Agria)
• 200 g broccoli
• 120 g plain corn flakes (unsweetened)
• 60 g all-purpose flour (T55)
• 2 pieces eggs
• 150 ml reduced-fat milk
• 40 g unsalted butter
• 60 ml extra-virgin olive oil
• to taste fine salt
• 1 pinch ground nutmeg

Method

1. Prepare the mash: peel the potatoes and cut them into even pieces. Wash the broccoli, separate the small florets, and peel the stalk (cut it into dice).
2. Cook the potatoes and broccoli in a large pot of boiling salted water for 15 to 18 minutes, until they are very tender. Drain thoroughly.
3. Return the vegetables to the pot off the heat, add the butter and milk. Blend with an immersion blender (or a standard blender) until you get a perfectly smooth and homogeneous mash. Add a pinch of nutmeg and adjust the salt. Cover and keep warm.
4. Prepare the breading: coarsely crush the corn flakes in a freezer bag (or between two sheets of parchment paper) using a rolling pin, without reducing them to powder. Pour into a shallow bowl.
5. Pour the flour onto another plate. In a bowl, beat the eggs with a pinch of salt.
6. Season the cod fillets with a little salt on both sides. Dredge them in the flour, then in the beaten egg, and finally in the crushed corn flakes, pressing lightly to make them adhere well.
7. Heat the olive oil in a large nonstick skillet over medium-high heat. When the oil is hot, add the breaded fillets (in batches if necessary) and cook for 3 minutes on each side, until they are well browned and crispy. Drain on paper towels.
8. Serve the breaded fish immediately, accompanied by the green mash. Garnish optionally with a drizzle of olive oil or a pinch of fleur de sel.

Nutrition

Per serving

Energy

720.5 kcal

Protein

41.34 g

Carbohydrate

74.5 g

Fat

28.39 g

Fibre

6.98 g

Calcium

92.09 mg

Iron

1.76 mg

Magnesium

19.75 mg