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Baked fish with mash
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Preparation:
1 hr
Preparation
Calories:
503
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
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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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