Healthy White Fish Bake
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
257
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,322 mg | (33 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 461 μg | (231 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (skinned)
- salt
- 2 Tbsps olive oil
- 1 ½ Tbsps lemon juice
- 4 scallions (sliced)
- 12 cherry Tomatoes
- 1 Tbsp caperberry
- To garnish
- Lemon wedge
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Place the cod in a baking dish. Season to taste with salt.
3.
Drizzle over half the oil and all the lemon juice.
4.
Put the spring onions and tomatoes in the baking dish. Place the caper berries on top of the cod and drizzle with the remaining oil.
5.
Cook for about 15 minutes (depending on the thickness of the fish) until cooked through.
6.
Garnish with lemon wedges.
