Maltese Cod and Potato Lunch with Capers, Tomato and Mint
A bright Maltese island lunch — flaky cod over crushed lemon potatoes, capers, and slow tomato, finished with fresh mint. Cod is one of the densest natural iodine sources in the Mediterranean larder.
- Prep
- 10 min
- Cook
- 14 min
- Total
- 24 min
- Servings
- 1
Ingredients
- 1fillet (5 oz / 142g)wild Atlantic cod
- 6oz (170g)baby potatoes, halved
- 1/2cup (75g)cherry tomatoes, halved
- 1tbsp (10g)capers, drained and rinsed
- 1tbsp (14g)extra-virgin olive oil
- 2cloves (6g)garlic, smashed
- 1tbsp loose (3g)fresh mint, chiffonade
- 1tbsp loose (3g)fresh parsley, chopped
- 1/2(~25g juice)lemon, juiced
- 1tsplemon zest
- 1/4tspsea salt
- 1/8tspblack pepper
- 1/4tspdried oregano
Instructions
- 01
Place potatoes in a small saucepan with cold salted water. Bring to a boil and cook 10 minutes, until easily pierced. Drain.
- 02
While potatoes cook, heat olive oil in a skillet over medium heat. Add smashed garlic, cherry tomatoes, and capers. Cook 4 minutes until tomatoes slump.
- 03
Pat cod dry, season with salt, pepper, and oregano. Nestle cod into the tomatoes. Cover and cook 6 minutes until cod flakes with a fork.
- 04
Crush the potatoes with the flat of a knife, then fold them into the pan around the cod with lemon zest and half the parsley.
- 05
Off heat, finish with lemon juice, fresh mint, and remaining parsley.
Nutrition (per serving)
- Calories
- 488kcal
- Protein
- 30g
- Carbs
- 44g
- Fat
- 18g
- Fiber
- 5g
- Selenium
- 42mcg
- Zinc
- 1.8mg
- Iron
- 2.6mg
- B12
- 1.4mcg
- Iodine
- 165mcg
- Sodium
- 720mg