Salted Fish Bake
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
407
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 13.1 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 755 mg | (19 %) | ||
| Calcium | 273 mg | (27 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 245 μg | (123 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
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.
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