White Fish with Asparagus Pasta

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White Fish with Asparagus Pasta
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
775
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie775 kcal(37 %)
Protein44.89 g(46 %)
Fat21.71 g(19 %)
Carbohydrates93.12 g(62 %)
Sugar added0 g(0 %)
Roughage0.87 g(3 %)
Vitamin A160.6 mg(20,075 %)
Vitamin D1.36 μg(7 %)
Vitamin E1.21 mg(10 %)
Vitamin B₁1.04 mg(104 %)
Vitamin B₂0.47 mg(43 %)
Niacin14.27 mg(119 %)
Vitamin B₆0.45 mg(32 %)
Folate229.81 μg(77 %)
Pantothenic acid0.27 mg(5 %)
Biotin0.54 μg(1 %)
Vitamin B₁₂1.19 μg(40 %)
Vitamin C62.92 mg(66 %)
Potassium435.9 mg(11 %)
Calcium39.66 mg(4 %)
Magnesium60.47 mg(20 %)
Iron5.05 mg(34 %)
Iodine0.3 μg(0 %)
Zinc0.88 mg(11 %)
Saturated fatty acids2.4 g
Cholesterol72.31 mg

Ingredients

for
4
Ingredients
4 cups Pappardelle noodles
4 tablespoons olive oil
4 pieces Cod
2 large, red chile peppers (sliced)
4 scallions (sliced)
4 cloves garlic (crushed)
1 bunch Asparagus (trimmed and cut into short lengths)
½ cup dry white wine
1.333 cups Seafood
How healthy are the main ingredients?
olive oilgarlic

Preparation steps

1.
Preheat the oven to 180°C (160 fan) | 350°F | gas 4. Put a baking tray in the oven to heat and put a pan of salted water on to boil.
2.
Heat the olive oil in a large frying pan and season the cod with salt and pepper. Fry the cod, skin side down for 4 minutes, then turn it over and transfer to the baking sheet in the oven. Roast the cod for 10 minutes or until it is only just cooked in the centre.
3.
When the cod goes in the oven, tip the pappardelle into the boiling water and cook it according to the packet instructions or until al dente.
4.
Reserve some of the chilli and spring onion for garnish. While the pasta is cooking, put the cod frying pan back on the heat and fry the rest of the chilli and spring onion with the garlic for 2 minutes. Add the asparagus to the pan and stir-fry for 4 minutes then add the wine and bring to a simmer. Stir the seafood into the pan and heat through gently then season with salt and pepper.
5.
When the pasta is ready, drain the water and stir it into the seafood pan. Divide the pasta between four warm bowls. Position the cod on top of the pasta and garnish with the reserved chilli and spring onion.
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