Cod and Pork Bake

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Cod and Pork Bake
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
838
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie838 cal.(40 %)
Protein56 g(57 %)
Fat65 g(56 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.5 μg(13 %)
Vitamin E7.3 mg(61 %)
Vitamin K28.4 μg(47 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin20.3 mg(169 %)
Vitamin B₆0.9 mg(64 %)
Folate75 μg(25 %)
Pantothenic acid1.6 mg(27 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C52 mg(55 %)
Potassium1,492 mg(37 %)
Calcium107 mg(11 %)
Magnesium108 mg(36 %)
Iron3.1 mg(21 %)
Iodine454 μg(227 %)
Zinc3.9 mg(49 %)
Saturated fatty acids17.6 g
Uric acid365 mg
Cholesterol146 mg
Complete sugar8 g

Ingredients

for
2
Ingredients
½ cup olive oil
1 large Chorizo (sausage)
1 large onion (sliced)
14 ozs Cod (bones removed)
1 lemon (juiced)
4 Plum tomato (halved)
How healthy are the main ingredients?
olive oilonionlemon
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.