Cod with Herbs, Potatoes and Carrots
Nutritional values
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 45.7 μg | (76 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,808 mg | (45 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 467 μg | (234 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 289 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 Red Bell pepper
- 2 shallots
- 1 garlic clove
- 2 organic Limes
- 80 grams breadcrumbs
- 2 Tbsps freshly chopped cilantro
- salt
- freshly ground peppers
- 4 Cod (each 160 grams, without skin, ready to cook)
- olive oil
- 500 grams Baby carrot
- 500 grams new, small potatoes
- 400 milliliters Vegetable broth
- Lime wedge (for garnish)
Preparation steps
Preheat the oven to 180°C (approximately 350°F). Rinse the bell pepper, cut in half, remove seeds and ribs and cut into small cubes. Peel shallots and the garlic, chop finely and fry in hot olive oil. Add bell pepper and sauté briefly. Squeeze 1 lime and mix the juice in a bowl with breadcrumbs, paprika and cilantro. Add to cooked vegetables and season with salt and pepper. Rinse the fish, pat dry and place on a parchment paper-lined baking sheet. Season with salt and pepper and spread the breadcrumb mixture on top. Rinse the remaining lime, pat dry, cut into slices and place on top. Drizzle with some olive oil and bake in preheated oven until golden brown, 15-20 minutes.
Meanwhile, peel carrots and potatoes or scrub to taste, cut in half and steam 20-25 minutes in a steamer basket over boiling broth. Season lightly with salt and freshly ground pepper. Serve with fish and lime wedges.
