Breaded Cod

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Breaded Cod
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
711
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie711 cal.(34 %)
Protein75 g(77 %)
Fat35 g(30 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.3 mg(38 %)
Vitamin D5.6 μg(28 %)
Vitamin E5.5 mg(46 %)
Vitamin K4.9 μg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin26.4 mg(220 %)
Vitamin B₆0.9 mg(64 %)
Folate52 μg(17 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.3 μg(23 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C16 mg(17 %)
Potassium1,473 mg(37 %)
Calcium177 mg(18 %)
Magnesium108 mg(36 %)
Iron2.5 mg(17 %)
Iodine917 μg(459 %)
Zinc2.1 mg(26 %)
Saturated fatty acids18.2 g
Uric acid459 mg
Cholesterol205 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
2 scallions
50 grams freshly chopped Fresh herbs (such as parsley, thyme and chervil)
125 grams softened butter
1 generous pinch Lemon peel
125 grams breadcrumbs
salt
peppers
8 Cod (about 120 grams or 4 ounces)
2 Tbsps olive oil
2 Tbsps lemon juice
How healthy are the main ingredients?
olive oilsalt

Preparation steps

1.

Preheat oven to 180°C (approximately 350°F).

2.

Rinse, trim and cut scallions into thin rings. Mix with herbs, softened butter, lemon zest and breadcrumbs. Season with salt and pepper.

3.

Rinse cod, pat dry and place in an ovenproof dish. Brush cod with olive oil and lemon juice. Season with salt and pepper. Spread breading over fish and bake until golden brown, about 20 minutes.

4.

Serve over lettuce if desired.