Orange and Herb Fish
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 3.5 μg | (6 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.6 mg | (147 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,591 mg | (40 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 519 μg | (260 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 76 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 2 ⅓ cups potatoes (peeled)
- 16 ozs fresh Cod
- 2 Tbsps fresh Dill (finely chopped)
- 3 Tbsps freshly squeezed Orange juice
- 2 Tbsps lemon juice
- salt (to taste)
- freshly ground peppers (to taste)
- ½ fresh Orange sliced (for garnish)
- 2 sprigs fresh Dill (for garnish)
Preparation steps
1.
In a pan of lightly salted boiling water, cook the potatoes for about 25 minutes or until tender when pierced with a fork.
2.
Meanwhile, preheat oven to 325º F.
3.
Place the cod on a piece of aluminum foil, sprinkle with dill, drizzle with orange and lemon juice and season with salt and pepper. Fold the aluminum foil over the fish and seal. Cook for about 15 minutes or until the fish is cooked through and flaky.
4.
Drain the potatoes, season to taste. Transfer fish and potatoes to individual serving plates. Drizzle the orange-lemon sauce over the fish and garnish with orange slices and dill sprigs. Serve.
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