Pan-fried Potatoes and Cod

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Pan-fried Potatoes and Cod
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
335
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie335 cal.(16 %)
Protein23 g(23 %)
Fat8 g(7 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0 mg(0 %)
Vitamin D1.3 μg(7 %)
Vitamin E2.1 mg(18 %)
Vitamin K9.4 μg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.7 mg(50 %)
Folate50 μg(17 %)
Pantothenic acid1.3 mg(22 %)
Biotin4.1 μg(9 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C52 mg(55 %)
Potassium1,344 mg(34 %)
Calcium61 mg(6 %)
Magnesium83 mg(28 %)
Iron2.8 mg(19 %)
Iodine238 μg(119 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.2 g
Uric acid153 mg
Cholesterol34 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
1 kilogram waxy potatoes
2 onions
400 grams Cod
1 tsp lemon juice
salt
freshly ground peppers
3 Tbsps olive oil
1 Tbsp fresh Basil
1 Tbsp fresh Tarragon
How healthy are the main ingredients?
potatoolive oilBasilTarragononionsalt

Preparation steps

1.

Cook the potatoes in plenty of water or steam in a steamer basket for 25-30 minutes.

2.

Peel onions, halve and slice thinly. Rinse the cod fillet and pat dry with paper towels. Drizzle with lemon juice and season with salt and pepper.

3.

Heat 1 tablespoon of the olive oil in a non-stick pan and brown cod fillet on 1 side until golden brown, about 2 minutes, then turn, take the pan from the heat and let stand for 5 minutes. Remove from pan, wrap in aluminum foil and set aside.

4.

While still hot, peel the cooked potatoes and let cool. Then cut into slices. Heat the remaining olive oil in the pan and fry the potatoes on all sides until golden brown, about 3 minutes. Then add the onion rings and fry for 3 minutes.

5.

Rinse the fresh herbs, shake dry and cut into fine strips. Remove the cod fillets from the foil and tear apart into bite-sized pieces. Place the fish with the herbs on the potatoes, season with salt and pepper and serve.