Parsley and Basil Potatoes with White Fish

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Parsley and Basil Potatoes with White Fish
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
523
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie523 cal.(25 %)
Protein44 g(45 %)
Fat9 g(8 %)
Carbohydrates63 g(42 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.6 μg(18 %)
Vitamin E3.2 mg(27 %)
Vitamin K25.8 μg(43 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin20.8 mg(173 %)
Vitamin B₆1.1 mg(79 %)
Folate81 μg(27 %)
Pantothenic acid2.2 mg(37 %)
Biotin6 μg(13 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C84 mg(88 %)
Potassium2,249 mg(56 %)
Calcium104 mg(10 %)
Magnesium140 mg(47 %)
Iron4.6 mg(31 %)
Iodine472 μg(236 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.4 g
Uric acid296 mg
Cholesterol69 mg
Complete sugar3 g

Ingredients

for
4
For the fish
4 Cod (approx. 200 g each)
olive oil
salt
peppers
For the potatoes
16 medium, waxy potatoes
½ bunch parsley
Basil
4 Anchovy
1 clove garlic cloves (peeled)
How healthy are the main ingredients?
parsleygarlic cloveolive oilsaltpotatoBasil
Product recommendation
... Add 1 tbsp Parmesan to the herby filling ... Use the filling as a crust for the cod before baking.

Preparation steps

1.
Preheat the oven to 180°C | 350F | gas 4.
2.
Boil the potatoes in salted water until completely tender – about 15-18 minutes. Drain and leave to cool a little.
3.
Meanwhile place the cod in a roasting in, drizzle with oil, season and cook for about 12 minutes or until just flaking.
4.
Whiz the herbs, anchovies and garlic in a food processor, drizzling in a little oil to make a paste.
5.
Halve the potatoes and scoop out a little cooked flesh to make a well in the centre.
6.
Fill the well with a tsp of herby filling. Place the tops back on and place in the oven just to heat through.
7.
Serve with the cod and a little extra virgin oil drizzled over.

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