Cod Fillets with Chile-Lime Bread Crust
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
396
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 3.5 μg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 751 mg | (19 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 thick Cod (about 200 grams)
- salt
- freshly ground peppers
- 4 slices day-old white bread
- 40 grams soft butter
- 1 red chili pepper (finely chopped)
- 1 Tbsp grated Lime zest
- 2 Tbsps olive oil (to fry)
- Aluminum foil
Preparation steps
1.
Debark the white bread and crumble in the electric knife mill.
2.
Beat the cream and butter together until fluffy. Stir in the white bread crumbs, chile pepper and lime zest, and season with salt and pepper.
3.
Season the cold fillets with salt and pepper. Heat oil in a pan and fry the cod fillets on both sides for about 2 minutes.
4.
Take out the fried cod fillets from the pan and place on a baking sheet lined with aluminum foil.
5.
Distribute the bread crumbs mixture ovet the cod fillets and bake in a preheated oven at 240°C (fan: 220°C, gas mark 4-5) (approximately 465°F) for 4-5 minutes.
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