Fish Fillet with Basil Sauce

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Fish Fillet with Basil Sauce
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
338
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie338 cal.(16 %)
Protein40 g(41 %)
Fat19 g(16 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.6 μg(13 %)
Vitamin E4.8 mg(40 %)
Vitamin K9.1 μg(15 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.2 mg(118 %)
Vitamin B₆0.5 mg(36 %)
Folate45 μg(15 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C18 mg(19 %)
Potassium894 mg(22 %)
Calcium183 mg(18 %)
Magnesium71 mg(24 %)
Iron2.7 mg(18 %)
Iodine462 μg(231 %)
Zinc1.6 mg(20 %)
Saturated fatty acids3.5 g
Uric acid227 mg
Cholesterol72 mg
Complete sugar2 g

Ingredients

for
4
For the fish
4 Cod (200 g each, approx.)
2 Tbsps olive oil
salt
peppers
For the pesto sauce
0.333 cup Pine nuts
1 clove garlic cloves (peeled and chopped)
2 cups Basil (chopped)
0.333 cup Parmesan (grated)
extra-virgin olive oil
1 cup cherry Tomatoes (chopped)
How healthy are the main ingredients?
TomatoBasilPine nutsolive oilParmesangarlic clove
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.