Breaded Cod
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
711
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 711 cal. | (34 %) | ||
| Protein | 75 g | (77 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.6 μg | (28 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 4.9 μg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 26.4 mg | (220 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,473 mg | (37 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 917 μg | (459 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 18.2 g | |||
| Uric acid | 459 mg | |||
| Cholesterol | 205 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 scallions
- 50 grams freshly chopped Fresh herbs (such as parsley, thyme and chervil)
- 125 grams softened butter
- 1 generous pinch Lemon peel
- 125 grams breadcrumbs
- salt
- peppers
- 8 Cod (about 120 grams or 4 ounces)
- 2 Tbsps olive oil
- 2 Tbsps lemon juice
Preparation steps
1.
Preheat oven to 180°C (approximately 350°F).
2.
Rinse, trim and cut scallions into thin rings. Mix with herbs, softened butter, lemon zest and breadcrumbs. Season with salt and pepper.
3.
Rinse cod, pat dry and place in an ovenproof dish. Brush cod with olive oil and lemon juice. Season with salt and pepper. Spread breading over fish and bake until golden brown, about 20 minutes.
4.
Serve over lettuce if desired.
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