Baked Cod
(1 vote)
(1 vote)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
491
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 808 mg | (20 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 466 μg | (233 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 19.5 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Cod
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 Tbsps Dill (finely chopped)
- 1 onion
- 3 Tbsps butter
- 200 grams Whipped cream
- 4 Tbsps breadcrumbs
- 3 Tbsps Parmesan (freshly grated)
- butter (for the pan)
Preparation steps
1.
Season fish with salt, pepper and lemon juice.
2.
Peel onion and chop finely. Heat 1 tablespoon of butter in a pan and saute onion until translucent. Add cream and simmer a little, add dill and season with salt, pepper and a little lemon juice.
3.
Butter baking dish and arrange fish in it. Pour cream sauce over. Mix breadcrumbs with Parmesan and sprinkle evenly over fish. Sprinkle with butter flakes.
4.
Bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. If desired, serve with rice and cucumber salad.
