Baked Crusted Cod with Fennel Salad
Baked Crusted Cod with Fennel Salad - Delicious crunch takes everything to a new level
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.
(Percentage of daily recommendation)
| Calorie | 779 cal. | (37 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 118 μg | (197 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19 mg | (158 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,845 mg | (46 %) | ||
| Calcium | 289 mg | (29 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 365 μg | (183 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 222 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Mix potatoes with remaining oil and place between fillets. Cook in a preheated oven at 200 °C / 400 ˚F for 15-20 minutes.
Drizzle dressing along with peppercorns over salad. Serve the fish and potatoes together with the salad.
