Healthy White Fish Bake

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Healthy White Fish Bake
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
257
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie257 cal.(12 %)
Protein38 g(39 %)
Fat7 g(6 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.6 μg(13 %)
Vitamin E4.7 mg(39 %)
Vitamin K17.2 μg(29 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.5 mg(121 %)
Vitamin B₆0.7 mg(50 %)
Folate100 μg(33 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.9 μg(31 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C64 mg(67 %)
Potassium1,322 mg(33 %)
Calcium109 mg(11 %)
Magnesium83 mg(28 %)
Iron1.8 mg(12 %)
Iodine461 μg(231 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.1 g
Uric acid251 mg
Cholesterol68 mg
Complete sugar8 g

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
How healthy are the main ingredients?
olive oilsaltTomato

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.

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