High-Protein

Baked Crusted Cod with Fennel Salad

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Average: 5 (2 votes)
(2 votes)
Baked Crusted Cod with Fennel Salad

Baked Crusted Cod with Fennel Salad - Delicious crunch takes everything to a new level

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
779
calories
Calories

Healthy, because

Even smarter

Nutritional values

In addition to antispasmodic properties, the essential oils anethole, fenchone, and menthol of fennel. Relief from nausea or minor aches and pains, especially stomach and intestinal discomfort. The trace element iodine in cod is needed for the production of thyroid hormones - they are essential for a smoothly functioning metabolism.

Besides cod fillet, other types of fish are also well suited for gratinating. How about salmon or pollock fillets? If you like, you can replace the peanuts with almonds or hazelnuts and the parsley with thyme or rosemary.

1 serving contains
(Percentage of daily recommendation)
Calorie779 cal.(37 %)
Protein45 g(46 %)
Fat40 g(34 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.1 μg(11 %)
Vitamin E6.4 mg(53 %)
Vitamin K118 μg(197 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin19 mg(158 %)
Vitamin B₆0.8 mg(57 %)
Folate128 μg(43 %)
Pantothenic acid1.6 mg(27 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C63 mg(66 %)
Potassium1,845 mg(46 %)
Calcium289 mg(29 %)
Magnesium142 mg(47 %)
Iron3.9 mg(26 %)
Iodine365 μg(183 %)
Zinc3.3 mg(41 %)
Saturated fatty acids11.8 g
Uric acid222 mg
Cholesterol78 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
22 ozs cod fillets
2 Tbsps butter
salt
peppers
4 slices Whole Wheat Toast
4 Tbsps roasted Shelled peanut
1 ¾ ozs Parmesan
2 bunches parsley
8 Tbsps olive oil
1 oz Baby spinach
10 ozs Fennel
1 Tbsp lemon juice
2 Tbsps green peppers
28 ozs cooked potatoes
How healthy are the main ingredients?
potatoFennelolive oilParmesanparsleysalt

Preparation steps

1.

Wash fish fillets, pat dry and cut in half. Place on a baking tray lined with baking paper, brush with butter and season with salt and pepper. Dice toast, chop peanuts. Process both with Parmesan in a blitz chopper to make crumbs.

2.

Wash parsley, shake dry, pluck leaves; finely chop half of it and mix loosely with 1 tablespoon olive oil into the breadcrumbs. Spread mixture onto fish fillets, pressing down lightly.

3.

For the salad, wash the spinach and spin dry. Clean the fennel, wash and slice into fine strips. Mix lemon juice with 5 tablespoons olive oil and peppercorns.

4.

Mix potatoes with remaining oil and place between fillets. Cook in a preheated oven at 200 °C / 400 ˚F for 15-20 minutes.

5.

Drizzle dressing along with peppercorns over salad. Serve the fish and potatoes together with the salad.