Healthy Grilled Fish with Potatoes

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Healthy Grilled Fish with Potatoes
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
281
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie281 cal.(13 %)
Protein32 g(33 %)
Fat6 g(5 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0 mg(0 %)
Vitamin D1.9 μg(10 %)
Vitamin E5.3 mg(44 %)
Vitamin K5 μg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.5 mg(104 %)
Vitamin B₆0.7 mg(50 %)
Folate67 μg(22 %)
Pantothenic acid1.1 mg(18 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C87 mg(92 %)
Potassium1,272 mg(32 %)
Calcium140 mg(14 %)
Magnesium77 mg(26 %)
Iron2.6 mg(17 %)
Iodine344 μg(172 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1 g
Uric acid227 mg
Cholesterol50 mg
Complete sugar5 g

Ingredients

for
4
For the potatoes and cabbage
3 cups new potatoes
1 Tbsp olive oil
½ Savoy cabbage (shredded)
salt
freshly ground Black pepper
For the cod
2 shallots (chopped)
2 cloves garlic cloves (crushed)
1 Tbsp olive oil
1 Tbsp fresh thyme
21 ozs Cod (pin-boned)
How healthy are the main ingredients?
potatoolive oilgarlic clovethymeSavoy cabbagesalt

Preparation steps

1.
For the potatoes and cabbage: Cook the potatoes in a large saucepan of salted, boiling water for 15 - 18 minutes until tender to the point of a knife.
2.
Drain well and set to one side to cool.
3.
For the cod: Preheat the grill to moderately hot. Pulse together the shallot, garlic, olive oil, thyme leaves, and seasoning in a food processor until finely chopped.
4.
Spread the mixture on top of the cod fillets. Sit the cod on a grilling tray and grill for 6 - 8 minutes until the flesh is firm yet slightly springy to the touch. Remove from the grill and cover loosely with foil.
5.
Heat the oil for the potatoes and cabbage in a large saute pan set over a moderate heat until hot. Add the cabbage and a pinch of salt, cooking for 3 - 4 minutes until softened.
6.
Drain the potatoes, pat them dry, and slice into coins. Add to the cabbage and cover the pan with a lid. Warm through for 2 - 3 minutes, and then season to taste.
7.
Spoon the potatoes and cabbage onto plates and sit the cod on top before serving.

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