Bowl of Sliced Potatoes with White Fish
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
155
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 155 cal. | (7 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 4.4 μg | (7 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 31 mg | (3 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 147 μg | (74 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups new potatoes (sliced)
- 1 shallot (chopped)
- 2 cloves garlic cloves (chopped)
- 2 long red chili peppers (deseeded and chopped)
- 1 Tbsp fresh oregano
- 2 Tbsps olive oil
- 9 ozs Cod
Product recommendation
Top tip: Replace half of the par-boiled potatoes with sliced courgette.
Preparation steps
1.
Preheat the oven to 200°C (180° fan) | 400F | gas 6. Boil the potatoes in salted water for 10 minutes, then drain well.
2.
While the potatoes are cooking, pound the shallot, garlic, chillies and oregano with a pestle and mortar. Stir in the oil to make a paste and season well with salt and pepper.
3.
Spread out the potatoes in a roasting tin and massage in the spice paste.
4.
Transfer the tin to the oven and roast for 20 minutes. Stir the potatoes, then position the cod on top and return to the oven for 15 minutes.
5.
Flake the cod and stir it through the potatoes before serving.
