Cod and Pork Bake
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
838
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 838 cal. | (40 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 65 g | (56 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 28.4 μg | (47 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,492 mg | (37 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 454 μg | (227 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 17.6 g | |||
| Uric acid | 365 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
Preparation
Kitchen utensils
1 Pot, 1 Skillet, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Parchment paper, 1 Wooden spoon
Preparation steps
1.
Heat the oven to 200ºC (180º fan) 400ºF, gas 6. Heat about 2 teaspoons of the oil in a wide pan and cook the chorizo slices until browned all over. Remove the chorizo from the pan and set aside.
2.
Heat the remaining oil in the pan and fry the sliced onion until softened and golden brown.
3.
Wash the cod and pat dry. Rub the lemon juice over the fish and season with salt and pepper. Place the fish in an ovenproof dish, arrange the tomato halves around it and drizzle over the remaining lemon juice
4.
Scatter over the chorizo and fried onion and drizzle the oil in the pan over the dish. Cover with foil and bake in the oven for 15 - 20 minutes or until the fish is just cooked through.
