Roast Cod with Tomato and Garlic

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Roast Cod with Tomato and Garlic
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
215
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie215 cal.(10 %)
Protein25 g(26 %)
Fat8 g(7 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.7 μg(9 %)
Vitamin E2.8 mg(23 %)
Vitamin K8.5 μg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(29 %)
Folate42 μg(14 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C20 mg(21 %)
Potassium669 mg(17 %)
Calcium54 mg(5 %)
Magnesium45 mg(15 %)
Iron0.9 mg(6 %)
Iodine306 μg(153 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.2 g
Uric acid161 mg
Cholesterol45 mg
Complete sugar3 g

Ingredients

for
6
Ingredients
4 Cod (cut into 2 or 3 pieces)
salt
peppers (freshly ground)
lemon juice (from 1-2 lemons)
6 large Tomatoes (sliced)
4 Tbsps olive oil (cold pressed)
1 clove garlic cloves (pressed)
6 Tbsps breadcrumbs
2 Tbsps Basil (chopped)
How healthy are the main ingredients?
olive oilBasilgarlic clovesaltTomato

Preparation steps

1.
Wash the cod fillet pieces and pat dry. Season with salt and pepper and sprinkle with lemon juice.
2.
Preheat oven to 400 degrees F.
3.
Grease a baking dish with olive oil and fill with neatly overlapping layers of fish and tomato slices. Sprinkle with 2-3 tablespoons olive oil.
4.
Peel the garlic and press into the breadcrumbs. Season with salt and pepper and mix well. Sprinkle on top of the layered fish and tomatoes.
5.
Put the baking dish in the oven and cook for 20-30 minutes. Check after 20 minutes and if the fish is done, take out of the oven immediately, otherwise it will be too dry. Scatter with fresh basil leaves. Serve immediately.