Baked Broccoli and Potatoes with Salted Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,105 cal. | (53 %) | ||
| Protein | 169 g | (172 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 11.3 μg | (57 %) | ||
| Vitamin E | 12.7 mg | (106 %) | ||
| Vitamin K | 272.3 μg | (454 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 39.1 mg | (326 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 4.9 mg | (82 %) | ||
| Biotin | 25.7 μg | (57 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 4,214 mg | (105 %) | ||
| Calcium | 245 mg | (25 %) | ||
| Magnesium | 196 mg | (65 %) | ||
| Iron | 12 mg | (80 %) | ||
| Iodine | 1,191 μg | (596 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 1,097 mg | |||
| Cholesterol | 300 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 800 grams salted Stockfish
- 500 grams waxy potatoes
- 500 grams Cherry tomatoes
- 1 Broccoli
- 4 garlic cloves
- 1 bunch parsley
- 8 Tbsps olive oil
- ⅛ l dry white wine
- 2 Tbsps Olives (black, pitted)
- salt
- 2 Peperoncini (dried, ground)
- 4 bay leaves
- 50 grams breadcrumbs
Preparation steps
Place cod in a bowl and cover with water. Refrigerate for 1-2 days and change water often.
Rinse potatoes, drain and pat dry and cut into pieces. Rinse broccoli, drain and pat dry and cut florets from stalk. Rinse cherry tomatoes and drain. Peel garlic and cut into thin slices. Rinse parsley, shake dry and chop finely. Place fish in boiling, unsalted water and cook for about 5 minutes and drain and rinse with cold water. Remove skin and bones and cut fish into bite-size pieces. In a pan, heat 3 tablespoons oil and fry potatoes for about 5 minutes. Stir in garlic and cook briefly and deglaze pan with wine. Blanch broccoli florets in boiling, salted water for about 2-3 minutes and drain and rinse in cold water and drain.
Mix all ingredients and season with salt and pepper and place in a greased baking dish. Bake in preheated oven on the middle shelf at 180°C (approximately 350°F) for about 30 minutes. or until potatoes are tender. Remove from oven and sprinkle with breadcrumbs and remaining oil and broil at 220°C (approximately 425°F) until surface is golden brown.
