Orange and Herb Fish

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Orange and Herb Fish
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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)
Calorie338 cal.(16 %)
Protein44 g(45 %)
Fat2 g(2 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.9 μg(15 %)
Vitamin E2.7 mg(23 %)
Vitamin K3.5 μg(6 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin17.6 mg(147 %)
Vitamin B₆0.8 mg(57 %)
Folate61 μg(20 %)
Pantothenic acid1.5 mg(25 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C75 mg(79 %)
Potassium1,591 mg(40 %)
Calcium118 mg(12 %)
Magnesium105 mg(35 %)
Iron2.8 mg(19 %)
Iodine519 μg(260 %)
Zinc1.8 mg(23 %)
Saturated fatty acids0.3 g
Uric acid288 mg
Cholesterol76 mg
Complete sugar7 g

Ingredients

for
2
Ingredients
2.333 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)
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.