Cod with Mustard and Herb Crust
(3 votes)
(3 votes)
Cod with Mustard and Herb Crust - Delicate fish with spicy pad.
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
291
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 667 mg | (17 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 413 μg | (207 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 124 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Rinse the cod fillets under cold water, pat dry and brush with 2 tablespoons of oil. Season with salt and pepper and place on a baking sheet lined with foil.
2.
Rinse the parsley, shake dry and chop. Separate the egg.
3.
For the herb crust, mix the remaining oil with the mustard, parsley, egg yolk and breadcrumbs and stir to form a paste. Spread onto the cod fillets and bake in preheated oven at 250°C (approximately 475°F) for 8-10 minutes.
