Baked Healthy White Fish
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
271
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 271 cal. | (13 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 40.9 μg | (68 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 1,201 mg | (30 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 large shallots (chopped)
- 3 cups Vine Tomatoes (cored and diced)
- 2 Bell pepper (chopped)
- ¼ cup extra virgin olive oil
- 1 bunch Chives
- 4 Cod (pin-boned and trimmed)
- 1 cup vegetable stock
- 1 lemon (sliced)
- salt
- freshly ground Black pepper
Preparation steps
1.
Preheat the oven to 190°C(170° fan)|375F|gas 5.
2.
Pulse together the shallot, tomato, pepper, olive oil, and most of the chives in a food processor until finely chopped. Season to taste with salt and pepper and set to one side.
3.
Place the cod in a roasting dish and pour over the stock. Season with salt and pepper and cover the dish with aluminium foil.
4.
Bake in the oven for 12-14 minutes until the cod is cooked through and flaking.
5.
Remove from the oven and lift onto plates using a fish slice. Top with the chopped salsa.
6.
Garnish with slices of lemon and the remaining chives before serving.
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