Baked Cod with Gremolata
Almonds are a good source of magnesium, which supports the transmission of impulses between nerves and muscles. The fiber beta-glucan from oatmeal can lower elevated cholesterol levels.
You can also prepare the gremolata with another type of herb of your choice instead of parsley. As a garnish fit pea-celery puree or oven vegetables.
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 673 mg | (17 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 4 Tbsps almonds
- ¾ oz parsley (0.5 Bunch)
- 3 garlic cloves
- 1 organic lemon
- 22 ozs Cod
- salt
- peppers
- 1 Tbsp Canola oil
- 2 ¼ ozs Oats
- 2 ¼ ozs soft butter
Preparation steps
Coarsely chop almonds. Wash the parsley, shake dry and finely chop the leaves. Peel garlic and chop finely as well. Rinse lemon in hot water, rub dry, grate peel and squeeze out juice.
Wash fish fillet, dab dry, divide into 4 equal pieces, salt, pepper and place in a baking dish greased with canola oil. Mix oatmeal with parsley, garlic, lemon zest, salt and pepper. Add butter and a little lemon juice and mix everything into a paste.
Spread mixture on fish fillets, sprinkle with almond pieces and bake in preheated oven at 200 °C /400 ˚F for 15-20 minutes until glazed or just cooked. Remove and serve.