Cod with Parsnip and Rutabaga
Cod with parsnip and rutabaga - Light seafood with down-to-earth garnish.
Healthy, because
Even smarter
Nutritional values
Parsnips are rich in B vitamins and contain calcium, phosphorus and vitamin C. Cod scores with a lot of high-quality protein as well as iodine. The trace element is particularly important for thyroid function.
Look very carefully when buying olives and go for the natural variety rather than blackened ones that are actually green.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,100 mg | (28 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 305 μg | (153 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 22 ozs Rutabaga (0.5 turnips)
- 9 ozs Parsnips
- Iodized salt (With fluoride)
- 18 ozs cod fillets
- 1 tsp lemon juice
- 1 tsp Canola oil
- 9 ozs Tomatoes
- 3 ozs Olives (pitted)
- 4 scallions
- 1 sprig rosemary
- 2 parsley
- 2 sprigs thyme
- peppers
- 5 ozs milk (low fat) (warm)
- 1 Tbsp olive oil
- Nutmeg
Preparation steps
Peel rutabaga and parsnips and cut into small pieces. Cook in boiling salted water until tender, about 25 minutes.
In the meantime, rinse fish, pat dry, cut into 4 pieces and sprinkle with lemon juice. Grease a baking dish with oil, place fish fillets in it and salt.
Clean tomatoes, wash and cut into small cubes. Chop olives. Clean the spring onions, wash and cut into fine rings. Wash herbs, shake dry and chop finely. Mix everything, season with salt and pepper, and spread on the fish. Bake in a preheated oven at 200 °C / 400 °F for about 15-20 minutes.
Drain vegetables, add warm milk and olive oil and mash everything coarsely. Season with salt, pepper and 1 pinch of freshly grated nutmeg. Serve the mash with fish.
