Cod with Mushrooms and Celeriac

3 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 20 min
320 calories/serving

Ingredients

2 tbsp olive oil, plus some for the roasting pan 1 fl.oz
1/4 celeriac, sliced 5.7 oz
5 button (white) mushrooms, sliced 2.4 oz
1 clove garlic, minced or pressed
14.5 oz cod fillet, or hake
1 tbsp Parsley and Garlic Base 0.5 fl.oz
1/3 cup canned tomatoes (diced) 3.2 oz
1/4 cup white wine 2.2 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205°C/400°F. Lightly oil a roasting pan.
  2. Prepare the celeriac and mushrooms. Cut the mushrooms into 4-5 mm slices and set aside. Peel the celeriac and cut into 7 mm slices. Boil 5-7 min until softer but not fully cooked, then transfer into the centre of the prepared roasting pan. Set aside.
  3. Heat the oil in a frying pan, over medium heat. Add the minced or pressed garlic and sauté 1 min, with stirring, then add the cod fillet and brown 2 min on each side. Place over the celeriac slices in the roasting pan.
  4. Put the frying pan back on the heat, and add the parsley and garlic base. Add the sliced mushrooms and sauté 5 min over medium heat. Transfer them into the roasting pan around the fish, then add the diced tomatoes. Sprinkle with the white wine, then add salt and pepper. Place the roasting pan in the middle of the oven.
  5. Bake 12-15 min for a 2 to 3 cm thick fillet. Since the cooking time depends on the thickness of the fillet and the actual temperature of your oven, it is important to check with a fork to see if it is cooked through.
  6. Serve on the warmed plates. Sprinkle with the cooking liquid.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

320

Fat

14 g

22 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

90 mg

Sodium

230 mg

10 %

Carbohydrate

9 g

3 %

Fibre

2 g

7 %

Sugars

1 g

Net Carbs

7 g

Protein

38 g

Vitamin A

12 %

Vitamin C

22 %

Calcium

6 %

Iron

13 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Vitamin B1, Vitamin B2, Vitamin D, Zinc
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin C
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 4 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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september 26, 2009 | I would make this recipe again

Really good and easy to make.

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