Cod with Roasted Potatoes and Thai Basil
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 19.5 μg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,223 mg | (31 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 500 grams waxy potatoes
- salt
- 1 red onion
- ½ bunch scallions
- ½ bunch Thai basil
- 600 grams Cod (ready to cook, skinless)
- freshly ground peppers
- 1 splash lemon juice
- 300 milliliters fish stock
- 2 Tbsps soybean oil
- light soy sauce (to taste)
- 1 splash Lime juice
- cayenne pepper
- sweet ground paprika
Preparation steps
Rinse potatoes thoroughly and cook for 25 minutes in boiling salted water. Peel onion and cut into wedges. Rinse, trim and cut scallions into thin rings. Rinse basil, shake dry and pluck off the leaves. Rinse fish, pat dry, season with salt and pepper, sprinkle with a dash of lemon and place in a steamer insert.
Place stock in a pot to boil, add steaming insert with the fish, close the lid and steam at medium temperature for 15-20 minutes. Drain the potatoes, allow to evaporate and cut into slices. In a pan heat oil and fry potato slices while turning occasionally.
Add onion and scallion into pan with potatoes and saute briefly. Pull fish apart with a fork and add to the potatoes. Season with soy sauce, a squeeze of lime juice, cayenne pepper and paprika spice and serve in bowls. Serve garnished with basil leaves.