4 Serves
45 Mins
Thaw the cod fillets completely if frozen, pat them dry with paper towels, season with salt, and set aside.
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Vitamin E
2 mg / 15 mgVitamin K
133 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
7 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
0 µg / 2.4 µgFolate
216 µg / 400 µgCalcium
228 mg / 1,300 mgIron
6 mg / 18 mgMagnesium
230 mg / 420 mgPhosphorus
324 mg / 1,250 mgPotassium
2083 mg / 4,700 mgSodium
1858 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
14 µg / 55 µgFiber
10 g / 28 gSugar
9 g / 50 gSaturated Fat
18 g / 20 gCholesterol
320 mg / 300 mgCaffeine
0 mgNet Carbs
42 gAlcohol
0 g
Peel and quarter the potatoes, then boil them in a pot of lightly salted water until tender.
In a frying pan, sauté the sliced bell pepper in olive oil for 4 minutes, then add the cubed sausage and cook for another 3 minutes.
Add the whole plum tomatoes to the pan, breaking them apart with a wooden spoon, then stir in the olives and parsley and simmer for 2 minutes.
Drain the potatoes and mash them in a bowl with parsley, olive oil, and lemon juice using a potato masher, keeping them warm.
Sear the seasoned cod fillets in a hot, oiled non-stick pan over high heat for 5 minutes per side until golden brown, then serve with the mashed potatoes and sauce.
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