Baked Cod with Parmesan Potatoes

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Baked Cod with Parmesan Potatoes
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
584
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie584 cal.(28 %)
Protein46 g(47 %)
Fat29 g(25 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.1 μg(16 %)
Vitamin E3 mg(25 %)
Vitamin K4 μg(7 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin17.3 mg(144 %)
Vitamin B₆0.8 mg(57 %)
Folate52 μg(17 %)
Pantothenic acid1.4 mg(23 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C51 mg(54 %)
Potassium1,398 mg(35 %)
Calcium445 mg(45 %)
Magnesium95 mg(32 %)
Iron3 mg(20 %)
Iodine481 μg(241 %)
Zinc3.6 mg(45 %)
Saturated fatty acids18 g
Uric acid258 mg
Cholesterol140 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
4 Cod 200 g (approximately 7 ounces) each
1 tsp lemon juice
salt
peppers
3 Tbsps Pastry flour
2 bunches scallions
100 grams butter
80 grams grated Parmesan
450 grams small waxy potatoes
salt
freshly ground peppers
How healthy are the main ingredients?
potatoParmesansalt

Preparation steps

1.

Rinse the cod fillets, pat dry and season with salt and pepper. Drizzle the fillets with lemon juice and coat with flour. Peel the potatoes and boil in salted water for 25 minutes, until tender. Rinse the scallions, thinly slice one bunch and slice the other bunch into larger pieces.  

2.

Heat 2 tablespoons of butter in a large pan and cook the cod fillets for about 6 minutes on each side. Remove from the pan and cover to keep warm. Add drained potatoes and the larger scallions to the pan, season with salt and pepper and stir in the remaining butter and grated parmesan. 

3.

Transfer the cod fillets to serving plates along with the sautéd potatoes and scallions. Garnish with the thinly sliced scallions and serve.