Cod and Tomato Bake

With potatoes
5
Average: 5 (1 vote)
(1 vote)
Cod and Tomato Bake
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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)
Calorie335 cal.(16 %)
Protein27 g(28 %)
Fat14 g(12 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.8 μg(9 %)
Vitamin E3.1 mg(26 %)
Vitamin K10.9 μg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.6 mg(43 %)
Folate81 μg(27 %)
Pantothenic acid1.1 mg(18 %)
Biotin6.8 μg(15 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C46 mg(48 %)
Potassium1,172 mg(29 %)
Calcium100 mg(10 %)
Magnesium78 mg(26 %)
Iron2.7 mg(18 %)
Iodine312 μg(156 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.6 g
Uric acid190 mg
Cholesterol54 mg
Complete sugar3 g

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)
How healthy are the main ingredients?
potatoolive oilBasilsalt

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.

Comments

 
This looks like a real treat!! :D