Crunchy White Fish with Beans
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
335
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 510 mg | (13 %) | ||
| Calcium | 263 mg | (26 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 302 μg | (151 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 77 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup breadcrumbs
- 1 Tbsp chopped Dill
- 1 Tbsp chopped parsley
- ½ cup grated Cheddar cheese
- 1 Tbsp melted butter
- 1 tsp salt
- 1 tsp peppers
- 18 ozs Cod (cut into 4 pieces)
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6. Lightly grease a baking dish.
2.
Mix together the breadcrumbs dill, parsley, cheese, butter, salt and pepper.
3.
Put the cod in the baking dish and spread the breadcrumb mixture over the top, pressing with your fingers.
4.
Cook for 8-12 minutes (depending on the thickness of the cod) until the fish is opaque and flakes easily.
5.
Serve with green beans and roast tomatoes.
