Cod with Crumb Crust and Baked Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 640 cal. | (30 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 29.3 μg | (49 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,396 mg | (35 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 469 μg | (235 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 10.6 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 3 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
