Roast Cod with Tomato and Garlic
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 8.5 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 669 mg | (17 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 306 μg | (153 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
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