Cod Nuggets with Basil Mashed Potatoes
Cod Nuggets with Basil Mashed Potatoes - Gourmet fillets!
Healthy, because
Even smarter
Nutritional values
The seawater fish cod brings plenty of iodine into the food. This produces thyroid hormones and boosts metabolism. The mustard oils from mustard strengthen the immune system, which protects us from urinary and respiratory tract infections.
Our fish nuggets are breaded with a basil crust, but if you prefer, you can omit the herb or use parsley in the breading for a more classic version.
(Percentage of daily recommendation)
| Calorie | 519 cal. | (25 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,491 mg | (37 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 414 μg | (207 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 64 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 28 ozs floury potatoes
- salt
- 1 bunch Basil
- 8 ozs whole grain breadcrumbs
- 24 ozs cod fillets
- peppers
- 2 Tbsps Mustard
- 6 ½ ozs warm milk (whole)
- 4 Tbsps olive oil
Kitchen utensils
Preparation steps
For the mash, peel, wash and chop the potatoes and cook in boiling salted water for 15 minutes until tender.
Meanwhile, wash basil, shake dry and chop finely; mix half of it with breadcrumbs and put in a bowl.
Rinse fish fillet, pat dry and cut into small medallions. Season fish with salt and pepper, brush with mustard and turn in the breadcrumbs.
Drain potatoes and mash with a potato masher. Mash remaining basil with warm milk and 2 tablespoons olive oil and mix with potatoes. Season puree with salt and pepper and keep warm on a stovetop.
Heat remaining oil in a frying pan. Fry fish pieces in it for a total of 5 minutes on both sides over medium heat until crispy. Arrange fish nuggets with mashed potatoes on plates.
