Roast Cod with Mustard

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Roast Cod with Mustard
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
535
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie535 kcal(25 %)
Protein47.94 g(49 %)
Fat13.37 g(12 %)
Carbohydrates47.28 g(32 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A142.83 mg(17,854 %)
Vitamin D2.16 μg(11 %)
Vitamin E1.92 mg(16 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.26 mg(24 %)
Niacin14.86 mg(124 %)
Vitamin B₆0.92 mg(66 %)
Folate152.79 μg(51 %)
Pantothenic acid0.62 mg(10 %)
Biotin3.15 μg(7 %)
Vitamin B₁₂1.94 μg(65 %)
Vitamin C41.27 mg(43 %)
Potassium1,664.41 mg(42 %)
Calcium105.5 mg(11 %)
Magnesium140.13 mg(47 %)
Iron3.33 mg(22 %)
Iodine1.8 μg(1 %)
Zinc2 mg(25 %)
Saturated fatty acids7.55 g
Cholesterol129.53 mg

Ingredients

for
2
Ingredients
2
large Cod fillet (or other white fish)
2
small potatoes (peeled and grated)
2 tablespoons
2
scallions (finely sliced)
1 tablespoon
1 teaspoon
creamed Horseradish
½ cup
In addition
2
beetroot (vacuum packed, cooked)
1
onion (sliced)
2 tablespoons
1 sprig
How healthy are the main ingredients?
HorseradishonionDill

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.