Orange and Herb Fish

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Orange and Herb Fish
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
385
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie385 kcal(18 %)
Protein56.94 g(58 %)
Fat2.03 g(2 %)
Carbohydrates36.92 g(25 %)
Sugar added0 g(0 %)
Roughage4.37 g(15 %)
Vitamin A45.94 mg(5,743 %)
Vitamin D2.72 μg(14 %)
Vitamin E1.94 mg(16 %)
Vitamin B₁0.38 mg(38 %)
Vitamin B₂0.24 mg(22 %)
Niacin17.47 mg(146 %)
Vitamin B₆0.91 mg(65 %)
Folate61.53 μg(21 %)
Pantothenic acid0.54 mg(9 %)
Biotin0.56 μg(1 %)
Vitamin B₁₂2.38 μg(79 %)
Vitamin C65 mg(68 %)
Potassium1,514.46 mg(38 %)
Calcium72.32 mg(7 %)
Magnesium129.51 mg(43 %)
Iron2.48 mg(17 %)
Iodine0.47 μg(0 %)
Zinc1.71 mg(21 %)
Saturated fatty acids0.39 g
Cholesterol124.74 mg

Ingredients

for
2
Ingredients
2.333 cups potatoes (peeled)
16 ounces fresh Cod
2 tablespoons fresh Dill (finely chopped)
3 tablespoons freshly squeezed Orange juice
2 tablespoons lemon juice
salt (to taste)
freshly ground peppers (to taste)
½ fresh Orange sliced (for garnish)
2 sprigs fresh Dill (for garnish)
How healthy are the main ingredients?
potatoOrange juiceDillDillsaltOrange

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.