Baked Cod with Creamy Mashed Potatoes and Dill

Name: Baked Cod with Creamy Mashed Potatoes and Dill
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: Georgian
Ingredients: 4 cod fillets; 1 tablespoon olive oil; 1 yellow onion (medium, finely diced); 2 clove garlic (minced); 15 ounce tomato sauce (no added salt); 0.5 cup water; 0.5 teaspoon dried dill; 0.5 teaspoon salt (divided); 0.25 teaspoon black pepper (divided); 2 pound Russet potatoes (peeled, quartered); 0.5 cup milk; 2 tablespoon unsalted butter

Flaky baked cod fillets nestled in a mild, smooth tomato-dill sauce, served with rich, creamy mashed potatoes for a comforting and easily digestible meal.

Prep: 15 min
Cook: 35 min
Total: 50 min
Servings: 4
Cuisine: Georgian
Difficulty: Easy
Cost: $5.62/serving

Dietary

Low-Residue
Nut-Free
Gluten-Free
Pescatarian
High-Protein
Low-Fat
Low-Saturated-Fat
Low-Calorie

Ingredients

4 cod fillets
1 tablespoon olive oil
1 yellow onion (medium, finely diced)
2 clove garlic (minced)
15 ounce tomato sauce (no added salt)
0.5 cup water
0.5 teaspoon dried dill
0.5 teaspoon salt (divided)
0.25 teaspoon black pepper (divided)
2 pound Russet potatoes (peeled, quartered)
0.5 cup milk
2 tablespoon unsalted butter

Instructions

Preheat oven to 375 degrees Fahrenheit. Lightly grease a baking dish.
Heat olive oil in a medium saucepan over medium heat. Add finely diced yellow onion and cook until very soft, about 5-7 minutes. Add minced garlic and cook for 1 minute more.
Stir in the tomato sauce, 1/2 cup water, dried dill, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Simmer for 5 minutes, allowing flavors to meld. The sauce should be smooth.
Season cod fillets with the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Place cod fillets in the prepared baking dish. Pour the tomato-dill sauce evenly over the fish.
Bake for 15-20 minutes, or until cod is opaque and flakes easily with a fork.
While the fish bakes, prepare the mashed potatoes. Place peeled and quartered Russet potatoes in a large pot and cover with cold water. Bring to a boil and cook for 15-20 minutes, or until very tender. Drain thoroughly.
Return drained potatoes to the hot pot. Add milk and unsalted butter. Mash until very smooth and creamy, ensuring no lumps remain.
Serve the baked cod with the creamy mashed potatoes, ensuring all components are very soft.

Notes

For strict low-residue, ensure tomato sauce is completely smooth. Leftover cod can dry out, so best enjoyed fresh.

Nutrition (per serving)

Calories: 448
Protein: 33.8 g
Carbohydrates: 56.5 g
Fat: 9.5 g
Fiber: 5.4 g
Sodium: 1279 mg
Saturated Fat: 4.3 g
Sugar: 10.3 g
Cholesterol: 93 mg