Ingredients

• 260 g cod fillet, skinless — cut into 2 equal pieces, any pin bones removed
• 200 g potato, peeled — cut into small cubes
• 120 g carrot, peeled — cut into thin rounds
• 80 g low-fat plain yogurt (around 1.5–2% fat) — at room temperature if possible
• 40 g fresh lemon — zested, then half juiced (you will not use all the juice)
• 150 ml low-sodium vegetable or chicken broth — warm
• 4 g fresh parsley — very finely chopped optional
• 2 g salt — or to taste, divided

Instructions

1. Place the potato cubes and carrot rounds in a small pot, cover with cold water by about 2 cm, add a small pinch of salt, and bring to a gentle boil. Reduce to a simmer and cook for 10–12 minutes until very soft.
2. While the vegetables cook, place the cod pieces in a shallow pan with a lid. Pour in the warm broth, add 1–2 thin strips of lemon zest (avoid the bitter white pith), and a tiny pinch of salt. Cover with a lid and gently simmer on low heat for 7–9 minutes, until the fish is opaque and flakes easily; avoid vigorous boiling to keep smells minimal.
3. Turn off the heat under the cod and let it rest, covered, for 2–3 minutes to finish cooking gently in the warm broth.
4. Drain the potato and carrot well, then return them to the warm pot. Add the yogurt, a small pinch of salt, and a few drops (about 1–2 teaspoons) of lemon juice. Mash until very smooth and soft, adding a spoonful or two of the warm poaching broth if needed to reach a loose, easy-to-swallow consistency.
5. Transfer the mash to two small warm bowls. Carefully place a piece of cod on top of each portion, spooning over a tablespoon or two of the mild lemon-scented broth. Sprinkle with a tiny amount of lemon zest and finely chopped parsley if using.
6. Taste a small bite; if well tolerated, you can add a few more drops of lemon juice for brightness, keeping flavors gentle to avoid triggering nausea.