Baked Cod with Tomato Cream Sauce and Olives
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(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
284
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 1.8 μg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 661 mg | (17 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 274 μg | (137 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 450 grams fresh Cod
- 500 milliliters milk
- 2 Tbsps Pastry flour
- 2 Tbsps butter (plus more for greasing)
- salt
- 2 tsps sweet ground paprika
- 1 tsp Tomato paste
- freshly ground pepper
- freshly grated Nutmeg
- 4 scallions
- 2 Tbsps scallions
- 3 Tbsps black Olives (pitted)
Preparation steps
1.
Rinse the cod, pat dry, and season with salt and pepper to taste. Preheat oven to 200°C (approximately 390°F). Grease a small baking dish with butter. Rinse the scallions and cut into rings. Thinly slice the olives into rings.
2.
Melt the butter in a saucepan. Add the flour and stir until a paste is formed. Gradually whisk in the milk, and bring to a boil over medium heat. Simmer until thickened, about 1 minute. Remove from heat and stir in the tomato paste and paprika. Season with salt, pepper and nutmeg to taste.
Place the cod in the baking dish. Sprinkle the scallions and olives on top. Pour the sauce over the cod. Bake until golden brown, about 20 minutes. Garnish with chives and serve immediately. Serve with fresh baguette if desired.
