Baked Cod with Parmesan Potatoes
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
584
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 4 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,398 mg | (35 %) | ||
| Calcium | 445 mg | (45 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 481 μg | (241 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 18 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
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.
