Baked Cod with Potato Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 31.6 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,506 mg | (38 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 357 μg | (179 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 7 g |
Ingredients
Preparation steps
Peel and rinse potatoes, cook in salted water for about 30 minutes or until tender. Add peas to potatoes during the last 5 minutes.
Rinse parsley, shake dry and pluck off leaves. Rinse and dry scallions, cut into rings. Combine with parsley, almonds and crustless white bread in a food processor, pulse until coarsely chopped. Add zest and oil, season with salt and pepper.
Rinse fish, pat dry and cut into 4 approximately equal pieces. Season with salt and sprinkle with a little lemon juice. Place on a lined with parchment paper baking sheet and spread with nut mixture. Bake in preheated oven at 220°C (approximately 425°F) for about 10 minutes or until golden brown.
Drain vegetables, evaporate and mash finely. Add butter and hot milk and whisk to creamy puree. Season with salt and nutmeg and arrange on plates. Top with fish and serve.
