Roast Cod with Mustard
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
459
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,846 mg | (46 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 467 μg | (234 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 273 mg | |||
| Cholesterol | 101 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 large Cod (or other white fish)
- 2 small potatoes (peeled and grated)
- 2 Tbsps butter
- 2 scallions (finely sliced)
- 1 Tbsp Dijon mustard
- 1 tsp creamed Horseradish
- ½ cup white wine
Preparation steps
1.
Heat the oven to 175ºC (155º fan) 350ºF, gas 4.
2.
Wash the fish and pat dry with kitchen paper. Rinse the grated potato in a sieve and squeeze out any excess moisture in a clean tea towel.
3.
Melt the butter in a small pan and gently cook the potato and spring onion until softened. Stir in the mustard and horseradish.
4.
Season the fish with salt and pepper and place in a buttered ovenproof dish. Spread the potato mixture on top of the fish, pour the wine around and cover with tin foil. Bake in the oven for 20-30 minutes or until the fish is cooked through.
5.
For the beetroot salad, cut the beetroot into chunks and mix with the onion and vinegar. Season to taste with salt and pepper.
6.
Serve the fish on warmed plates with the beetroot salad garnished with dill.
