Parmesan Encrusted Cod
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Parmesan Encrusted Cod - Delicate fish with a umami-rich crust - delicious!
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
492
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 76 g | (78 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.3 μg | (27 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 105.5 μg | (176 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 26.6 mg | (222 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,560 mg | (39 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 922 μg | (461 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 458 mg | |||
| Cholesterol | 142 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Cod (80 grams) (approximately 3 ounces) (skinless)
- salt
- peppers
- lemons
- 1 Tbsp fresh Fresh herbs (such as parsley, dill, basil, thyme and oregano) (chopped)
- 3 Tbsps freshly grated Parmesan
- 5 Tbsps breadcrumbs
- 4 Tbsps olive oil
- 2 bunches Arugula
- 1 Tbsp balsamic vinegar
Preparation steps
1.
Rinse the fish, pat dry, season with salt, pepper and lemon juice then place on a baking sheet lined with parchment paper.
2.
Mix together the herbs, Parmesan, breadcrumbs and 2 tablespoons olive oil. Season with finely grated lemon zest, spread over the fish fillets and bake for 10-15 minutes in a preheated oven at 220°C (fan oven 200°C) (approximately 425°F).
3.
Rinse the arugula, trim and spin dry. Toss with the olive oil and vinegar, season with salt and pepper then arrange on serving plates. Serve immediately.
