Roast spiced cod with sweet potato mash and broccoli

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Switch your regular fried fish and chips for flavoursome oven baked cod for a low calorie version. Serve with sweet potatoes which are low GI – so they keep you fuller for longer and help stop those sugar cravings.  Serve with a generous portion of broccoli – cooked in the mirowave to minimize the loss of vitamins.

Unknown-4SERVES 4 PREP 15 MINS

COOK 15 MINS

 600g sweet potatoes, peeled and quartered

2tsp mild curry powder

4 x 200g chunky cod fillet

1 lemon

1tbsp olive oil

375g broccoli, cut into florets

4tbsp semi-skimmed mllk

large knob of olive oil spread

 

1 Heat oven to 220C. gas 7.   Cook the potatoes in boiling water, for 15 mins until tender.

2 Meanwhile, line a baking sheet with a non-stick Teflon sheet, top with cod. Halve lemon, squeeze juice over fish.  Sprinkle on curry powder and drizzle with olive oil. Cook for 10 mins until fish is opaque.

3 Meanwhile, put broccoli into a bowl, add 3tbsp water. Cover with cling film, pierce several times. Microwave on High for 4-5 mins until broccoli, just tender.

4 Drain potatoes, return to pan, add milk and olive oil spread and mash together.

Per serving: 381 cals. 9g fat (2g saturated), 32g carbs