Cod, Bacon, and Carrot Bake

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Cod, Bacon, and Carrot Bake
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Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
651
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie651 cal.(31 %)
Protein48 g(49 %)
Fat45 g(39 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A2.8 mg(350 %)
Vitamin D2.5 μg(13 %)
Vitamin E3.1 mg(26 %)
Vitamin K23.3 μg(39 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.1 mg(134 %)
Vitamin B₆0.7 mg(50 %)
Folate48 μg(16 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C11 mg(12 %)
Potassium1,229 mg(31 %)
Calcium620 mg(62 %)
Magnesium84 mg(28 %)
Iron1.6 mg(11 %)
Iodine415 μg(208 %)
Zinc3.7 mg(46 %)
Saturated fatty acids23 g
Uric acid221 mg
Cholesterol136 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
6 carrots (peeled and thinly sliced)
24 ozs fresh Cod (skin removed and pinboned)
1 Tbsp fresh lemon juice
salt (to taste)
freshly ground Black pepper (to taste)
2 Tbsps butter (melted)
2 large onions (thinly sliced)
0.333 cup dry white wine
8 slices cooked Bacon
1 cup Gruyere (or swiss)
5 sprigs fresh rosemary
How healthy are the main ingredients?
rosemarycarrotsaltonion

Preparation steps

1.
Boil the carrots in salted water for about 10 to 12 minutes; or until tender crisp.
2.
Rinse the cod under cold running water and pat dry with paper towels. Cut the fish into 4 portion-sized pieces; sprinkle with lemon juice and season with salt and pepper. Set aside.
3.
Meanwhile, heat butter in a large skillet set over medium-heat heat. Add onions and cook, stirring often, until just soft, about 5 to 7 minutes. Add wine, increase heat to high and cook, stirring frequently, until wine is reduced by half, about 3 to 4 minutes.
4.
Preheat oven to 350º F / 180º C. Coat 4 oven-proof individual serving dishes with nonstick cooking spray.
5.
Lay two slices of bacon in the bottom of each casserole dish and divide cooked onions and carrots between the dishes. Place a piece of cod on top of the carrots and sprinkle cheese over the top.
6.
Pluck the leaves from one of the rosemary sprigs and finely chop. Sprinkle over the cod.
7.
Bake in a preheated oven for 15 to 20 minutes, depending on the thickness of the cod. Cod should be moist and flake easily.
8.
Garnish with remaining rosemary sprigs, check seasoning and serve.

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