Cod and Vegetable Gratin

With garlicky potatoes
5
Average: 5 (1 vote)
(1 vote)
Cod and Vegetable Gratin
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Health Score:
Health Score
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
369
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fish provides plenty of healthy, Omega-3 fatty acids that are imperative for a myriad of body functions including brain function, heart health, and mental wellness. 

You can serve this with potatoes or substitute sweet potatoes. 

1 serving contains
(Percentage of daily recommendation)
Calorie369 kcal(18 %)
Protein20.71 g(21 %)
Fat21.98 g(19 %)
Carbohydrates24.65 g(16 %)
Sugar added0 g(0 %)
Roughage5.36 g(18 %)
Vitamin A85.89 mg(10,736 %)
Vitamin D0.54 μg(3 %)
Vitamin E1.37 mg(11 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.11 mg(10 %)
Niacin6.18 mg(52 %)
Vitamin B₆0.5 mg(36 %)
Folate45.04 μg(15 %)
Pantothenic acid0.6 mg(10 %)
Biotin1.04 μg(2 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C91.56 mg(96 %)
Potassium854.25 mg(21 %)
Calcium97.82 mg(10 %)
Magnesium52.48 mg(17 %)
Iron3.24 mg(22 %)
Iodine0.6 μg(0 %)
Zinc0.83 mg(10 %)
Saturated fatty acids2.99 g
Cholesterol51.3 mg
Author of this recipe:
How healthy are the main ingredients?
rosemarythymeBasilshallot

Ingredients

for
6
Ingredients
1 ⅔ cups
waxy potatoes (peeled and diced)
½ cup
½ bunch
½ bunch
½ bunch
Basil (leaves removed from stems)
1
red pepper (thickly chopped)
1
green Bell pepper (thickly chopped)
1
yellow pepper (thickly chopped)
4
Garlic cloves (halved or quartered)
1.333 cups
2
1
organic Orange (thinly sliced)
1 cup
canned tomatoes (chopped)
1 cup
black Olives (in oil)
4
2 cups
6
fish fillets (e. g. cod, haddock)
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Plate, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Slotted spatula, 1 Can opener, 1 Citrus juicer

Preparation steps

1.

Preheat the oven to 425°F

2.
Season the potatoes with salt and pepper, mix with half the oil, place in an oven-proof dish and sprinkle the herbs on top.
3.
Mix together the peppers, garlic, shallots, bay leaves, orange slices, tomatoes and olives with the remaining oil and the lemon juice. Season with salt and ground black pepper and spread on top of the potatoes. Pour the vegetable stock on top and bake for 20 minutes.
4.
Salt the fish and place it in with the vegetables so that is covered by the stock. Bake for a further 10-15 minutes.

Comments

 
This looks really appetizing! Instead of olive oil, I heard coconut oil is good - could I use that?
Cyndy from EAT SMARTER's picture
You can definitely use coconut oil here - sounds like a great substitution! Thanks for asking.