Pan-fried Potatoes and Cod
Nutritional values
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 9.4 μg | (16 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,344 mg | (34 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 238 μg | (119 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 3 g |
Preparation steps
Cook the potatoes in plenty of water or steam in a steamer basket for 25-30 minutes.
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.
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.
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.
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.
