Fish Fillet with Basil Sauce
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 894 mg | (22 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 72 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Product recommendation
... Roast tomato halves alongside the cod.
... Use salmon steaks instead of cod.
Preparation steps
1.
Preheat the oven to 190°C | 375F | gas 5. Place the cod in a roasting tin, drizzled with oil and seasoned. Roast for 12 minutes until just flaking.
2.
Make the sauce: Lightly toast the pine nuts in a dry pan until just gold, watching carefully.
3.
Pound in a pestle and mortar or pulse in a food processor with garlic and basil until you have a nubbly paste. Stir in the Parmesan and loosen with oil. Stir in the cherry tomatoes and adjust the seasoning to taste.
4.
Serve the cod on top of the pesto sauce with boiled new potatoes.
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