Galician Cod Breakfast Plate with Soft Egg, Pimentón Potato and Parsley Oil
A Galician costa-style breakfast plate — flaked white cod cooked gently in olive oil with garlic, served alongside a soft-cooked egg, smoky pimentón potato and a bright parsley oil. Cod is one of the densest natural iodine sources, the mineral your thyroid uses to make hormone in the first place — paired here with a soft egg that adds another small but reliable iodine contribution.
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 80g (raw)Atlantic or Pacific cod fillet
- 1large (50g)egg
- 110g (cooked)baby potatoes, halved
- 14gextra virgin olive oil (about 1 tbsp)
- 1clove (3g)garlic, smashed
- 1/2tsp (1g)sweet pimentón
- 1tbsp (3g)flat-leaf parsley, chopped
- 1tsp (5g)lemon juice
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Instructions
- 01
Bring a small saucepan of salted water to a boil. Drop in the egg and set a timer for 6.5 minutes for a soft yolk. Meanwhile, place the potatoes in a separate small pot, cover with cold salted water, bring to a boil and cook 8 minutes until tender. Drain.
- 02
Pat the cod dry and season lightly with salt and pepper.
- 03
Warm the olive oil in a small skillet over low-medium heat with the smashed garlic for 90 seconds. Discard the garlic. Lay the cod in the warm oil and cook 3 minutes per side, basting gently with the oil — the fish should turn opaque and flake.
- 04
Stir the pimentón into 1 teaspoon of the warm cod-oil from the pan. Toss the drained potatoes with the pimentón oil and a pinch of salt.
- 05
Peel the soft egg under cool running water. Plate the potatoes, lay the cod beside, set the soft egg on top of the potatoes and slice it open.
- 06
Whisk the chopped parsley with the lemon juice, a pinch of salt and any remaining olive oil. Drizzle over the cod and the potatoes. Crack pepper to finish.
Nutrition (per serving)
- Calories
- 395kcal
- Protein
- 22g
- Carbs
- 22g
- Fat
- 22g
- Fiber
- 3g
- Selenium
- 38mcg
- Zinc
- 1.3mg
- Iron
- 1.6mg
- B12
- 1.2mcg
- Iodine
- 105mcg
- Sodium
- 470mg