Salted Fish Bake

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Salted Fish Bake
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
621
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie621 kcal(30 %)
Protein34.11 g(35 %)
Fat43.5 g(38 %)
Carbohydrates27.34 g(18 %)
Sugar added0 g(0 %)
Roughage2.65 g(9 %)
Vitamin A355.05 mg(44,381 %)
Vitamin D4.43 μg(22 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.53 mg(48 %)
Niacin10.03 mg(84 %)
Vitamin B₆0.49 mg(35 %)
Folate34.94 μg(12 %)
Pantothenic acid1.16 mg(19 %)
Biotin4.23 μg(9 %)
Vitamin B₁₂2.01 μg(67 %)
Vitamin C17.95 mg(19 %)
Potassium921.49 mg(23 %)
Calcium357.69 mg(36 %)
Magnesium80.81 mg(27 %)
Iron2.8 mg(19 %)
Iodine49.96 μg(25 %)
Zinc1.75 mg(22 %)
Saturated fatty acids18.6 g
Cholesterol135.22 mg

Ingredients

for
4
Ingredients
14 ounces Cod
2 large potatoes (peeled)
cup double cream
3 cups milk
cup black Olives (pitted)
1 clove garlic (finely sliced)
1 bay leaf
1 sprig thyme
¼ cup extra-virgin olive oil
1 tablespoon white breadcrumbs
2 tablespoons Parmesan (grated)
1 tablespoon flat-leaf parsley (chopped)
How healthy are the main ingredients?
Oliveolive oilParmesangarlicparsleythyme

Preparation steps

1.
In a pan, cook the potatoes for 20 minutes over a moderate heat until mashable. Drain and keep warm.
2.
Add the milk, cream, garlic, bay leaf and thyme to another pan, bring to the boil and then remove from the heat to infuse for twenty-five minutes.
3.
Add the cod and bring back to simmer for 5-7 minutes, then cool. Remove the cod retaining the liquid.
4.
In a clean pan, mash the potato and the cod together with a fork and add the olive oil and use some of the retained milk to create a soft texture
5.
Transfer into a gratin dish, top with the cheese, breadcrumbs and olives and finish in the oven at 190°C (170° fan)| 375F | gas 5 for 20 minutes until brown and crisp on top. Garnish with chopped parsley.