Baked Fish with Mash

Name: Baked Fish with Mash
Total time: 1 h
Yield: 4
Ingredients: 5 cups roasting potatoes (peeled and cut into chunks); 0.375 cup extra virgin olive oil; 0.25 cup butter; 1 lemon (juiced); 4 pcs skinless Cod (approx. 100 g each); 1 Tbsp thyme (chopped)

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Health Score:

87 / 100

Difficulty:

easy

Difficulty

Preparation:

1 hr

Preparation

Calories:

503

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	503 cal.	(24 %)
Protein	39 g	(40 %)
Fat	24 g	(21 %)
Carbohydrates	30 g	(20 %)
Sugar added	0 g	(0 %)
Roughage	2.5 g	(8 %)

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more nutritional values

Vitamin A	0.1 mg	(13 %)
Vitamin D	2.8 μg	(14 %)
Vitamin E	3.8 mg	(32 %)
Vitamin K	10.9 μg	(18 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.1 mg	(9 %)
Niacin	15.9 mg	(133 %)
Vitamin B₆	0.7 mg	(50 %)
Folate	45 μg	(15 %)
Pantothenic acid	1.3 mg	(22 %)
Biotin	4.8 μg	(11 %)
Vitamin B₁₂	2.4 μg	(80 %)
Vitamin C	47 mg	(49 %)
Potassium	1,424 mg	(36 %)
Calcium	80 mg	(8 %)
Magnesium	94 mg	(31 %)
Iron	2.6 mg	(17 %)
Iodine	464 μg	(232 %)
Zinc	1.7 mg	(21 %)
Saturated fatty acids	9.5 g
Uric acid	251 mg
Cholesterol	99 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 5 cups roasting potatoes (peeled and cut into chunks); ⅜ cup extra virgin olive oil; ¼ cup butter; 1 lemon (juiced); 4 pcs skinless Cod (approx. 100 g each); 1 Tbsp thyme (chopped)

How healthy are the main ingredients?

potato olive oil thyme lemon

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Preparation steps

Preheat the oven to 200°C (180 fan) | 400°F | gas 6.

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.

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.

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.