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JENNIFER75
Scalloped cod with bantam and wok vegetables
Cod, new potatoes and vegetables from the wok.
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Ingredients
Directions
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Turn on the oven grill. Heat the oil in a frying pan with non-stick coating.
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Dab the cod dry, sprinkle with salt and pepper and cook in 4 min. Almost done. Turn halfway.
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Meanwhile, cut the onions into half rings. Heat the oil in a stirring stir fry the onion for 2 minutes on a high heat. Season with pepper and salt.
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Remove from the heat and mix in the cheese.
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Remove the fish from the pan and place in the greased oven dish. Divide the cheese mixture over it. Put in the oven for about 6 minutes under the grill.
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Meanwhile, clean the wok and heat the oil. Stir fry the potatoes 3 min.
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Add the wok vegetable and thyme and stir-fry for another 5 minutes. Spread over 4 plates and spread the fish over it.
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Nutrition
535Calories
Sodium32% DV765mg
Fat29% DV19g
Protein68% DV34g
Carbs18% DV53g
Fiber32% DV8g
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