Parmesan and Pine Nut Crusted Cod
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
514
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 514 cal. | (24 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,016 mg | (25 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 pcs ready to cook Cod skin-on, about 150 g (approximately 5 ounces) each
- salt
- freshly ground peppers
- lemon juice
- 2 Tbsps green Olive paste (jarred)
- 80 grams White bread crumbs
- 4 Tbsps toasted Pine nuts
- 2 Tbsps freshly grated Parmesan
- 3 Tbsps olive oil
- 1 minced garlic clove
- 4 sun-dried Tomatoes (in oil)
- 3 Tbsps Mayonnaise
- Basil (for garnish)
Preparation steps
1.
Preheat the oven to 200°C (approximately 400°F).
2.
Rinse the fish, pat dry, season with salt and pepper, drizzle with lemon juice and place skin-side down on a baking sheet lined with parchment paper. Brush the fish with the olive paste. Mix together the breadcrumbs, pine nuts, grated parmesan, olive oil and garlic. Spread the mixture over the fish fillets and bake for 20 minutes, until golden brown.
3.
Drain the sun-dried tomatoes, chop finely and stir into the mayonnaise.
4.
Remove the fish from the oven and top with a dollop of the sun-dried tomato mayonnaise. Garnish with fresh basil and serve.
