White Fish Bake with Olives

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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
329
calories
Calories
How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie329 cal.(16 %)
Protein31 g(32 %)
Fat10 g(9 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.1 mg(13 %)
Vitamin D1.9 μg(10 %)
Vitamin E4 mg(33 %)
Vitamin K18.5 μg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin12.8 mg(107 %)
Vitamin B₆0.7 mg(50 %)
Folate83 μg(28 %)
Pantothenic acid1.5 mg(25 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C60 mg(63 %)
Potassium1,358 mg(34 %)
Calcium96 mg(10 %)
Magnesium90 mg(30 %)
Iron2.7 mg(18 %)
Iodine344 μg(172 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.5 g
Uric acid208 mg
Cholesterol50 mg
Complete sugar5 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
21 ozs new potatoes
⅔ cup Vegetable broth
salt
freshly ground peppers
1 onion
14 ozs cherry Tomatoes
21 ozs Cod
1 lemon (juice)
1 cup black Olives
2 Tbsps olive oil
1 Tbsp chopped, fresh parsley
How healthy are the main ingredients?
potatoTomatoOliveolive oilparsleysalt
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Preparation steps

1.
Preheat the oven to 180°C, 374 F, gas 5.
2.
Thoroughly wash and slice the potatoes. Place in a heat resistant baking dish.
3.
Pour the vegetable broth over the top. Season with salt and pepper. Bake in the oven for approximately 15 minutes.
4.
Peel and finely chop the onion.
5.
Rinse the fillets, pat dry and chop into pieces.
6.
Remove the dish from the oven. Turn the potatoes. Add the onion, tomatoes, fish and olives. Season with salt and pepper. Drizzle with the lemon juice and olive oil.
7.
Continue cooking for another 15 minutes (add a little broth if necessary). Garnish with parsley and serve.
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