Cod and Tomato Bake
With potatoes
(1 vote)
(1 vote)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
335
calories
Calories
Healthy, because
Even smarter
Nutritional values
This Mediterranean-inspired dish is packed with lean protein from the cod and antioxidants from the tomatoes.
This is a perfect summertime dish when paired with a glass of white wine and a fresh baguette.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 10.9 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,172 mg | (29 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 312 μg | (156 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups small, waxy potatoes (peeled)
- 19 ozs Cod
- 2 Tbsps fresh lemon juice
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 Tbsp butter (melted)
- 1 ½ cups fresh Cherry tomatoes (washed)
- ¾ cup pitted black olives
- 2 Tbsps olive oil
- 2 Tbsps fresh Basil (shredded)
Preparation steps
1.
Boil the potatoes in salted water for about 15 to 20 minutes; or until tender crisp.
2.
Rinse the fish fillets under cold running water and pat dry with paper towels. Cut the fish into portion-sized pieces; sprinkle with lemon juice and season with salt and pepper. Set aside.
3.
Preheat oven to 375º F. Brush the bottom and sides of an 11 x 7-inch casserole dish with melted butter.
4.
Drain the potatoes; leave in the pan to steam dry and slice thickly.
5.
Place the fish into the buttered oven-proof dish and scatter with sliced potatoes, tomatoes and olives. Season with salt and pepper and drizzle with olive oil.
6.
Bake for about 20 minutes. Remove from oven and garnish with shredded basil. Serve.
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