Baked Fish with Mash

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Baked Fish with Mash
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
533
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie533 kcal(25 %)
Protein31.29 g(32 %)
Fat33.5 g(29 %)
Carbohydrates34.16 g(23 %)
Sugar added0 g(0 %)
Roughage4.33 g(14 %)
Vitamin A117.7 mg(14,713 %)
Vitamin D1.36 μg(7 %)
Vitamin E1.25 mg(10 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.13 mg(12 %)
Niacin9.74 mg(81 %)
Vitamin B₆0.57 mg(41 %)
Folate39.77 μg(13 %)
Pantothenic acid0.22 mg(4 %)
Vitamin B₁₂1.21 μg(40 %)
Vitamin C43.34 mg(46 %)
Potassium1,183.75 mg(30 %)
Calcium51.71 mg(5 %)
Magnesium78.87 mg(26 %)
Iron2.1 mg(14 %)
Zinc1.06 mg(13 %)
Saturated fatty acids10.15 g
Cholesterol92.9 mg

Ingredients

for
4
Ingredients
5 cups roasting potatoes (peeled and cut into chunks)
cup extra virgin olive oil
¼ cup butter
1 lemon (juiced)
4 pieces skinless Cod (approx. 100 g each)
1 tablespoon thyme (chopped)
How healthy are the main ingredients?
potatoolive oilthymelemon

Preparation steps

1.
Preheat the oven to 200°C (180 fan) | 400°F | gas 6.
2.
Cook the potatoes in a large saucepan of boiling salted water until tender; usually 15-20 minutes. Drain and allow to cool for 2 minutes before mashing with the olive oil and seasoning. Keep warm.
3.
In a large ovenproof frying pan, melt the butter over a medium heat and stir in the lemon juice. Position the cod in the pan and season well. Transfer to the oven and bake for 15 minutes or until springy to the touch.
4.
Remove from the oven when cooked and sprinkle the chopped thyme over the fish. Transfer the cod to serving plates, reserving the lemon and butter cooking sauce in the pan. Serve with the mashed potato and the lemon butter sauce.
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