Roast Black Cod with Ulster Champ, Roasted Cherry Tomatoes

Roast Black Cod with Ulster Champ

Last week I made twice baked champ. This week, I’m making Ulster Champ (we Irish have many versions of potato dishes!) to accompany fresh roasted cod and blistered cherry tomatoes. Ulster Champ is named after the Ulster Provence in Northern Ireland. Traditionally homemade country butter was used as were leeks instead of peas. Personally I love peas, especially if I can find fresh peas to shuck, so it’s no surprise I love this champ version. I also love simple clean dishes and figured this would be a good one to try leading up to or after drinking your dinner of green beer.

Serves 4


1 lb. Black Cod (4 x 4 oz portions)
Olive oil spray

3 white potatoes
1 cup fresh garden peas or frozen
1/2 cup fat-free milk
2 tbsp chopped parsley

15 cherry tomatoes
3 sprigs fresh thyme
2 tsp olive oil


Preheat oven to 420F.

Begin by preparing the mash potatoes as you normally would while boiling your peas (if using fresh) until tender.
While potatoes are cooking, preheat large saute pan on high heat for 2 minutes. Spray liberally with olive oil spray. Season fish with S&P. Sear for 3 minutes until golden brown. Remove to a foiled oven tray until ready to cook.

Once the potatoes and peas are cooked, mash the potatoes  first with skim milk. Then fold in the peas and parsley. Season with S&P to taste.

Toss the cherry tomatoes with the olive oil, thyme and S&P. Distribute tomatoes on a foiled oven tray and cook in the oven for 5-6 minutes until beginning to blister. At the same time, cook the fish in the oven for 5-6 minutes until firm to touch.

TIP: Cod in general has a lot of bones. Don’t try to remove them before cooking as the fish will fall apart. Wait until the fish is cooked and they’ll come right out.

This fish has a velvety taste and is really moist. One of the great things about cod is that is an oily fish so will not overcook easily. Always good to know!

Let me know how you get on with this recipe. If you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to


The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.


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