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Baked cod with carrot sauce

Name: Baked cod with carrot sauce
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Ingredients: 1 unit carrot; 0.5 unit onion; 250 grams cod; 400 grams potato; 4 g vegetable stock; 1 clove garlic; 175 ml water; 50 ml milk; 0.75 g oregano; 0.35 g dried basil; 0.35 g dried thyme; 0.13 g dried rosemary; 0.3 g garlic powder

This dish combines oven-baked cod with a creamy carrot sauce, accompanied by crispy pan-fried potatoes and Mediterranean spices. It’s colorful, balanced and very tasty, ideal for a light and nutritious dinner.

Servings: 2
Prep: 10 min
Cook: 25 min

Ingredients

1 unit carrot
0.5 unit onion
250 grams cod
400 grams potato
4 g vegetable stock
1 clove garlic
175 ml water
50 ml milk
0.75 g oregano
0.35 g dried basil
0.35 g dried thyme
0.13 g dried rosemary
0.3 g garlic powder

Instructions

Preheat the oven to 220 °C. Peel the potatoes and cut them into 1 cm slices. Place them on a tray lined with baking paper, add half of the Italian spices and a drizzle of oil. Season with salt and pepper and mix well to coat.
Meanwhile, peel and finely chop the garlic. Peel the carrot, cut it lengthwise in half and then into 0.5–1 cm half-moons. Peel the onion, use a quarter and dice finely.
In a saucepan, heat a drizzle of oil and sauté the garlic for 1–2 minutes until golden. Add the onion and cook for 4–5 minutes until translucent. Add the carrot and cook for another minute. Pour in the vegetable stock, water and milk, and let simmer for 15–20 minutes until the carrot is tender, stirring occasionally.
Season the cod with salt and pepper on both sides. When the potatoes have been in the oven for 10 minutes, flip them. Place the cod on the same tray among the potatoes and bake for another 12–13 minutes, until golden and cooked through.
Blend the carrot sauce in the saucepan with an immersion blender until smooth. Taste and adjust salt and pepper. If you want it lighter, add a splash of water.
Place the potatoes on one side of the plate and the carrot sauce on the other. Serve the cod on top of the sauce and sprinkle the remaining Italian spices to taste.

Nutrition (per serving)

Calories: 567 kcal
Protein: 22 g
Carbohydrates: 64 g
Fat: 25 g
Fiber: 5 g