Summer for me means eating fish with a flute of white wine.
Due to my undying love for potatoes, here is a new experiment: fish with potato crust or potato wrapped cod as I like to call them.
Potato wrapped cod
It’s s not the usual potato dish, but a revisitation of the famous frozen breaded cod sticks, or fish fingers, oooh yes, the yummy stuff we used to eat when we were kids.
The only thing left in common with fish fingers is the cod, but that’s where the idea came from.
How can you cook fish sticks differently?
Plain and simple, just buy the cod fillets, boil 3 potatoes and put the pieces together… a kind of puzzle. I know…I know… I hear you “Ooooh where’s the innovation here?!?” … trust me,I’ll get there.
Fried fish is not my cup of tea, I find it hard to digest. That, and I’m a hardened oven user.
It’s a low-fat meal, because cod is not a fat fish.
I didn’t add fats while cooking it, but if required, you might fix it seasoning a salad or veggies side dish with a generous spoonful of olive oil.
Everyone should customise according to their own macros.
I tried to make this potato wrapped cod loads of times. Testing dose adjustments and new items each time.
But as often is the case adding ingredients is not always the better idea.
After several attempts trying to make things “interesting”, I retraced my steps and went back to the first draft which it’s the simplest and the best.
I love to make fish and potatoes because it’s so satisfying, potatoes are amazing hunger stoppers.
I often make this recipe during the progressive caloric reduction phase that starts around April.
If I train in the morning I like to make it for lunch. I often prepare it the night before and I cook it the next day.
Let’s see the recipe macros*
The nutrition facts label is at the bottom of the post.
How much did I spend **?
To make this recipe I spent a total of €4.78 and a portion €2.39 and it takes 35 minutes to do.
Product availability and suggested substitutions
Fish and potatoes can be easily found at every grocery store. I bought Alaskan cod. It’s not exactly a 0Km purchase, but cod is an Atlantic fish, the Mediterranean is not its range. If you want you can use hake fillets, the meat is very similar and it’s an abundant Mediterranean fish… it is more km friendly (if you live in South Europe)… more or less.
I used the white potatoes, I prefer the older ones because they are a bit more floury, but anything goes. I live in the land of potatoes, so I have a lot of choice.
But what about sweet potatoes or yams? Are they fine? It’s a so so.
I mean, I wasn’t satisfied with the texture and the flavour doesn’t match the fish well.
If you want to read more info on the differences between potato varieties, I put a link with an infographic explanation in this sweet potato bars recipe.
How do I store potato wrapped fish
I don’t store them because I eat them immediately.
I usually prepare them the night before and put them in the oven the next day.
First things first though, the fish is thawed and must not be refrozen. Second it gets soggy, so not good.
Eating them hot, freshly baked and dipped in bbq sauce is a pleasure to be enjoyed at the moment.
Tips
As I mentioned, I did several tests.
The worst was when I tried seasoning the potato mash with spices and parsley, don’t try that, it tasted like mouthfuls of parsley!
Then came the great idea to jazz it up with hot chilli pepper. I almost wiped all my taste buds out.
Let’s just put a bit of paprika, that is enough.
Another moment of jubilation, the worst fish purchase ever. An unknown brand cod. Shame on my deep pockets and short arms.
Yam? I’ve already told you the story … epic fail there too.
Rice flour instead of corn, never again.
Well I’ve got the final version.
I leave you to the ingredients and the explanation.
To prepare this cod in a potato crust recipe you’ll need
- Potato masher
- Baking paper
- Microwave o steamer otherwise a pot
- Baking tray
- Big bowl
Directions
The process for making these fish sticks is very simple.
First, cook the potatoes as you like. You can boil, steam or microwave them.
I use a microwave steamer, it takes 10 to 15 minutes for 3 medium size potatoes. But do as you wish, it’s just important that they are tender and can be crushed with a potato masher.
Once mashed, season with salt and pepper. Try to compact the potatoes squeezing with a fork towards the center of the bowl.
Let it cool completely.
Take the cod fillets, wipe them with a paper towel and wrap them in the potato mash. Do not overdo the coating, try to shape the cylinders by hands.
Roll them in the cornmeal or buckwheat flour according to your previous choice, then dip them in the egg whites and again in the flour rolling them back and forth.
Line a baking sheet with baking paper and lay the cylinders on top. Sprinkle a dash of powdered paprika on top.
Pop in the oven at 210 C° for 20 minutes.
For the sauce a low calorie BBQ sauce is perfect, but everyone can indulge in a thousand different dips.
- 500 g potatoes
- 400 g cod - fresh or thawed out
- ½ tsp of salt
- pinch of powdered pepper
- 50 g cornmeal or buckwheat flour
- 50 ml pasteurised egg whites
- ½ teaspoon of paprika powder
- First, cook the potatoes as you like. You can boil, steam or microwave them. I use a microwave steamer, it takes 10 to 15 minutes for 3 medium size potatoes. But do as you wish, it's just important that they are tender and can be crushed with a potato masher.
- Once mashed, season with salt and pepper. Try to compact the potatoes squeezing with a spoon shaping a ball towards the center of the bowl.
- Let it cool completely.
- Take the cod fillets, wipe them with a paper towel and wrap them in the potato mash. Do not overdo the coating, try to shape the cylinders by hands.
- Roll them in the cornmeal or buckwheat flour according to your previous choice, then dip them in the egg whites and again in the flour rolling them back and forth.
- Line a baking sheet with baking paper and lay the cylinders on top. Sprinkle with paprika.
- Pop in the oven at 210 C° for 20 minutes.
- For the sauce a low cal BBQ is perfect, but everyone can indulge in a thousand different dips.
Pin it for later
Enjoy and have a great day,
Lety
When you make one of my recipes, take a picture, tag me on instagram @lemabor , I’ll be very glad to see your creations !
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