Dinner
Baked cod with smooth mash and carrots
Gluten Free
High Protein
No onion
No garlic
Easy to digest
Refined sugar free
⏱ 35 min total
🍴 Serves 1
Simply baked fish with creamy-textured potato and well-cooked carrot. No cream is needed.
Cod supplies protein; potato provides starchy carbohydrate; milk contributes protein and calcium. Adaptation: use lactose-free milk only if needed, or replace the cod with haddock or another boneless white fish. Contains: fish and milk.
Method
- 1 Heat the oven to 190°C / 170°C fan. Boil the potato and carrot in separate pans of water until very soft, about 15-20 minutes.
- 2 Meanwhile, place the cod in a small baking dish with 1 teaspoon of oil and a splash of water, then cover the dish with foil to trap the steam and keep the fish moist.
- 3 Bake for about 15-20 minutes, until the cod is cooked through, opaque all the way through and flakes easily when pressed with a fork. Check carefully through the flakes for any small bones.
- 4 Drain the potato and mash with the milk and remaining oil until smooth.
- 5 Mash the carrot separately until smooth, or leave it in soft pieces if you prefer some texture.
- 6 Serve the fish with the mash and carrot alongside.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.