Healthy Grilled Fish with Potatoes
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
281
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,272 mg | (32 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 344 μg | (172 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
