Codfish With Cornbread And Roasted Onions

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Ingredients

  • 4 pieces codfish dehydrated
  • 4 slices cornbread
  • 1 sprig parsley
  • 4 garlic cloves
  • 1 onion large
  • 8 onions small

Instructions

  1. Hydrate codfish according to package instructions.
  2. Preheat oven to 200°C (approximately 400°F).
  3. Peel a large onion and cut into quarters.
  4. Place onions on the bottom of a glass baking dish.
  5. Arrange cod pieces on top of onions with skin side down.
  6. Rinse scallions, cut off roots and stems and leave the white parts.
  7. Make two cuts on the top in a cross shape and place scallions between pieces of cod.
  8. Rinse 3 garlic cloves. Place unpeeled garlic cloves in baking dish.
  9. Drizzle with olive oil until bottom of baking dish is covered.
  10. Chop parsley and one peeled garlic clove in the food processor.
  11. Drizzle with a bit of olive oil and pulse again to blend paste.
  12. Brush garlic paste over codfish. Sprinkle cornbread crumbs in an even layer over baking dish.
  13. Bake in preheated oven for about 30 minutes. Serve with mashed potatoes and a green salad.

Nutrition & Diet Analysis (per serving)

619 kcal 31% DV
Protein Fat Carbs

Macronutrients

Protein 13.7g 27% DV
Total Fat 40.7g 52% DV
Carbs 55.3g 20% DV
Fiber 11.5g 41% DV
Sugar 8.6g 17% DV

Electrolytes

Sodium 623.5mg 27% DV
Potassium 1690.8mg 36% DV
Cholesterol 0.5mg

Vitamins & Minerals

Vitamin A 8mcg 1% DV
Vitamin C 38.1mg 42% DV
Vitamin D 0.1mcg
Calcium 80.8mg 6% DV
Iron 15.6mg 87% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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