Cod with Crumb Crust and Baked Potatoes

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Cod with Crumb Crust and Baked Potatoes
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
640
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie640 cal.(30 %)
Protein45 g(46 %)
Fat28 g(24 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.2 μg(16 %)
Vitamin E4.8 mg(40 %)
Vitamin K29.3 μg(49 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin17 mg(142 %)
Vitamin B₆0.7 mg(50 %)
Folate65 μg(22 %)
Pantothenic acid1.8 mg(30 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂2.9 μg(97 %)
Vitamin C38 mg(40 %)
Potassium1,396 mg(35 %)
Calcium120 mg(12 %)
Magnesium101 mg(34 %)
Iron2.9 mg(19 %)
Iodine469 μg(235 %)
Zinc2 mg(25 %)
Saturated fatty acids10.6 g
Uric acid257 mg
Cholesterol178 mg
Complete sugar3 g

Ingredients

for
4
For the fish
1 egg
1 Tbsp milk
100 grams freshly grated White bread crumbs
1 Tbsp freshly chopped parsley
1 tsp grated Lemon peel
4 pcs Cod (ready to cook, with skin, each 160 grams)
2 Tbsps lemon juice
80 grams Pastry flour
For the sauce
4 Tbsps Mayonnaise
3 Tbsps Sour cream
1 Tbsp Caper
1 Tbsp freshly chopped parsley
For the potatoes
600 grams waxy potatoes
2 Tbsps olive oil
salt
freshly ground peppers
How healthy are the main ingredients?
potatoMayonnaiseSour creamolive oilparsleyegg

Preparation steps

1.

Preheat the oven to 200°C. Peel potatoes if desired, rinse and cut into thick wedges. Coat with oil, season with salt and pepper and spread on a baking sheet. Bake in preheated oven until golden brown, about 25 minutes, turning occasionally.

2.

In the meantime combine the egg and milk. Mix the breadcrumbs with parsley and lemon zest. Rinse the fish pieces, pat dry, sprinkle with lemon juice, season with salt and pepper, and dredge first in flour, then in egg and milk, last in crumb mixture, omitting the skin side. Press the breading on firmly.

3.

Move the potatoes to one side of the baking sheet and put the fillets on the sheet with the skin side down. Bake in the oven for about 15 minutes until golden brown. Mix the mayonnaise with sour cream, chopped capers and the parsley and serve with fish and potatoes. If desired serve with green peas.

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