Pistachio Crusted Cod Fillets with Roasted Onions and Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 363 cal. | (17 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,037 mg | (26 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 250 grams Cherry tomatoes
- 2 Red onions
- salt
- peppers (freshly ground)
- olive oil
- 4 Cod (each about 160 grams)
- 50 grams Pistachio
- 50 grams breadcrumbs
- 1 lemon
Preparation steps
Preheat a convection oven to 220°C (approximately 425°F).
For the vegetables: Rinse and halve the tomatoes. Peel and slice the onions into wedges. Season the tomatoes and onions with salt and pepper and toss with 1-2 tablespoons olive oil. Place on a parchment paper lined baking sheet and roast for 5 minutes.
For the cod: Rinse and pat the cod dry. Finely chop the pistachios in a food processor and stir with the breadcrumbs. Rinse lemon in hot water, wip dry and finely grate zest. Squeeze juice from lemon. Stir the zest and juice to taste into the breadcrumbs. Rub the cod fillets with some lemon juice, salt and olive oil. Press the breadcrumbs onto the cod fillets. Remove the vegetables from the oven and turn over. Place the cod fillets on top of the vegetables and bake until golden brown, turning once, about 6-8 minutes.
Serve the cod with the vegetables.
