Cod and Potato Breakfast Hash
A golden skillet hash of flaky cod and crispy potatoes topped with a soft-set egg. Cod is one of the best whole-food sources of iodine, a mineral your thyroid relies on, making this a satisfying savory breakfast.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 100gskinless cod fillet
- 180gpotato, peeled and diced small (about 1 medium)
- 60gyellow onion, diced (about half a small onion)
- 1largeegg
- 1.5tbspextra-virgin olive oil
- 0.25tspsmoked paprika
- 1pinchsalt
- 1pinchblack pepper
- 1tbspfresh parsley, chopped
Instructions
- 01
Dice the potato into small 1 cm cubes so they cook quickly. Pat dry with a clean towel for crispier results.
- 02
Heat 1 tbsp olive oil in a non-stick skillet over medium heat. Add the potatoes, season with a pinch of salt, and cook for about 10 minutes, stirring occasionally, until golden and tender.
- 03
Add the diced onion and smoked paprika. Cook for 3 to 4 minutes until the onion softens and turns translucent.
- 04
Cut the cod into bite-sized chunks and nestle them into the hash. Cook for 4 to 5 minutes, gently turning once, until the cod is opaque and flakes easily. Season with pepper.
- 05
Push the hash to one side. Add the remaining 0.5 tbsp olive oil and crack in the egg. Fry for 2 to 3 minutes until the white is set and the yolk is as runny as you like.
- 06
Slide onto a plate, scatter with fresh parsley, and serve hot.
Nutrition (per serving)
- Calories
- 480kcal
- Protein
- 27g
- Carbs
- 34g
- Fat
- 25g
- Fiber
- 4g
- Selenium
- 49mcg
- Zinc
- 1.6mg
- Iron
- 2.4mg
- B12
- 1.5mcg
- Iodine
- 134mcg
- Sodium
- 420mg
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