Cod with Mashed Potatoes and Endive

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Cod with Mashed Potatoes and Endive
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
482
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie482 cal.(23 %)
Protein41 g(42 %)
Fat17 g(15 %)
Carbohydrates40 g(27 %)
Sugar added2 g(8 %)
Roughage3.3 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.7 μg(14 %)
Vitamin E7.1 mg(59 %)
Vitamin K5.2 μg(9 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin17.1 mg(143 %)
Vitamin B₆0.8 mg(57 %)
Folate64 μg(21 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C47 mg(49 %)
Potassium1,558 mg(39 %)
Calcium99 mg(10 %)
Magnesium110 mg(37 %)
Iron3 mg(20 %)
Iodine465 μg(233 %)
Zinc1.8 mg(23 %)
Saturated fatty acids5.8 g
Uric acid261 mg
Cholesterol88 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
800 grams starchy potatoes
salt
1 large Endive
2 Tbsps apple cider vinegar
2 Tbsps lemon juice
2 Tbsps Mustard
3 Tbsps vegetable oil (such as sunflower oil)
sugar
freshly ground peppers
1 onion
4 Cod (each about160 g)
2 tsps Pastry flour
2 Tbsps clarified butter
How healthy are the main ingredients?
potatoMustardapple cider vinegarsaltEndivesugar

Preparation steps

1.

Rinse the potatoes, peel, and cut into large pieces. Cook in boiling salted water for 15-20 minutes, until soft. Rinse and trim the endive, then pat dry and cut into wide strips. Mix the vinegar, 1 tablespoon lemon juice, the mustard, and oil to form a vinaigrette. Season to taste with salt, pepper, and sugar.

2.

Peel and finely dice the onion, then mix into the vinaigrette. Rinse the cod and pat dry. Drizzle with 1 teaspoon of lemon juice, and season with salt and pepper. Sprinkle the cod with the flour. Heat the butter in a pan, and cook the cod on both sides until golden brown, 3-4 minutes. 

3.

Coarsely mash the potatoes using a potato masher. Mix the potatoes with the endive and the vinaigrette. Arrange the potato-endive mixture on plates, and serve with the cod. Garnish with a little lemon juice, if you'd like.