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Cod fillet with crumb crust
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Preparation:
15 min.
Preparation
ready in 30 mins
Calories:
232
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 232 cal. | (11 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 708 mg | (18 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 458 μg | (229 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Preparation steps
1.
Preheat the oven to 220°C (approximately 425°F).
2.
Rinse the cod fillets and pat dry. Rinse the parsley, pat dry and finely chop the leaves. Mix with the breadcrumbs. Season the fish on both sides with salt and pepper and place on a parchment paper-lined baking sheet. Brush with olive oil and sprinkle with breadcrumbs. Bake in the oven until golden brown, 10-15 minutes.
3.
Serve with baked potatoes, if desired.
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