Baked Cod with Tapenade and Potatoes
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
453
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 63.9 μg | (107 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 1,589 mg | (40 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 482 μg | (241 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Preheat the oven to 200°C (approximately 400°F). Line a baking sheet with parchment paper.
2.
Peel the potatoes, cut into thin slices and mix with the oil. Add salt and pepper and place on the baking sheet. Bake in the oven for about 15 minutes.
3.
Rinse the beans, clean and cook until al dente in boiling salted water, about 6 minutes. Drain, and mix with the potatoes. Bake about 10 minutes more.
4.
Rinse the fish, pat dry and sprinkle with lemon juice. Season with a little salt and top with about 2 tablespoons of tapenade. Rinse, halve and slice the tomatoes. Place on top of the tapenade. Crumble the feta over. Place the fish on the potatoes and bake about 15 minutes. Serve garnished with the chopped parsley.
5.
Serve with a baguette, if you wish.
