Cod, Bacon, and Carrot Bake
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 651 cal. | (31 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 23.3 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 620 mg | (62 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 415 μg | (208 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 23 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 136 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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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