Horseradish & Potato-Crusted Cod with Dilled Beets - Eat Smart Be Well

Horseradish & Potato-Crusted Cod with Dilled BeetsdownloadEmail This Post
Horseradish & Potato-Crusted Cod with Dilled Beets

Prep: 20 minutes
Roast/Broil: 50 minutes • Serves: 4

6medium beets
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
1/4 teaspoon plus 1/8 teaspoon black pepper
1/4 cup mayonnaise
1 tablespoon drained refrigerated horseradish
1-1/2 teaspoons fresh lemon juice
2 cups refrigerated shredded hash brown potatoes
Nonstick cooking spray
4 (5-ounce) cod filets
1 tablespoon chopped fresh dill

1.Position 2 oven racks to upper and lower positions; preheat oven to 400°. Line rimmed baking pan with parchment paper. In medium bowl, toss beets, 1 tablespoon oil, 1/2 teaspoon salt and 1/8 teaspoon pepper. Place beets on prepared pan; roast on lower rack 30 minutes.

2.In small bowl, whisk mayonnaise, horseradish, 1/2 teaspoon lemon juice, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cover and refrigerate.

3.On cookie sheet, brush 1-1/2 teaspoons oil in 6 x 8-inch rectangle; evenly spread hash browns over rectangle and drizzle with remaining 1-1/2 teaspoons oil. Roast on upper rack 15 minutes or until potatoes are lightly browned and beets are easily pierced with a knife. Remove hash browns and beets from oven; let beets cool.

4.Position oven rack to middle position; preheat broiler to high. Spray second rimmed baking pan with nonstick cooking spray; place cod on prepared pan. Evenly brush cod with horseradish mixture. With spatula, separate hash browns into 4 (3 x 4-inch) rectangles; place rectangles browned side up on cod. Broil 5 minutes or until internal temperature of cod reaches 145°.

5.Peel beets and cut into wedges. In medium bowl, toss beets with dill and remaining 1 teaspoon lemon juice.

Approximate nutritional values per serving:
393 Calories, 20g Fat (3g Saturated), 60mg Cholesterol,
852mg Sodium, 28g Carbohydrates, 6g Fiber, 25g Protein

Dietitian’s tip:
> Pick fresh beets that feel firm in your hand, not soft or squishy. Leftover roasted beets can be kept in the refrigerator and used for up to one week!