Baked Cod with Potatoes
Baked Cod with Potatoes - Healthy and Flavorful Oven Bake
Healthy, because
Even smarter
Nutritional values
Unlike salmon, cod is a very low-fat fish, which makes this dish particularly light. But what it does bring along: the trace element selenium for the immune system, tooth-protecting fluorine as well as iodine for hormone production.
If you like, you can also refine the fish from the oven with aromatic cheese, for example Grana Padano.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 60.9 μg | (102 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,055 mg | (26 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 451 μg | (226 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 3 g |
Preparation steps
Peel and rinse potatoes, cook in salted water for about 30 minutes or until potatoes are tender.
Grease a baking dish with a little oil.
Blanch tomatoes in hot water, rinse in cold water and peel, quarter and remove seeds, dice finely. Rinse and dry scallions, cut into rings. Rinse and pat dry fish, cut into approximately 4 equal pieces. Season with salt and pepper and place into the baking pan.
Drain potatoes and let evaporate briefly. Mash with a fork until lumpy, combine with tomatoes, scallions, half of parsley, remaining oil and lemon juice. Spread mixture on top of fish and bake in preheated oven at 200°C / 400°F for about 20 minutes.
Sprinkle with remaining parsley and serve.
