Baked Cod Fillets with Tomatoes and Potatoes
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
365
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 39.3 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,551 mg | (39 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
Preheat oven to 200°C (approximately 400°F).
2.
Peel, rinse and cut potatoes into large pieces. Cook potatoes about 20 minutes in salted boiling water.
3.
Rinse and dice tomatoes. Peel and slice shallots.
4.
Rinse fish, pat dry, cut into 4 equal portions and season with salt, pepper, and allspice. Place fish in a baking dish, drizzle with a little white wine and bake 15-20 minutes. After about 10 minutes of baking time, add tomatoes to dish.
5.
Rinse parsley, shake dry and coarsely chop leaves. Drain potatoes, return to the pan and mix with half of the parsley.
6.
Divide fish and tomatoes among plates and serve potatoes on the side. Sprinkle with remaining parsley. Drizzle with a few drops of olive oil and serve with lemon wedges.
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