Your Recipe

Fish and potato traybake with pesto

Složka Množství Kalorie
Citronová šťáva 14.4g 3kcal
Paprika, červená, sladká 20g 5kcal
Piniové oříšky 25g 168kcal
Česnek 7.5g 11kcal
Olivový olej 98g 866kcal
Bobkový list 3.6g 11kcal
Bazalka čerstvá 50g 12kcal
Sýr, parmezán, strouhaný 25g 105kcal
Treska atlantská, syrová 480g 394kcal

Recipe Instructions:

Ingredients
640g/1lb 7oz floury potatoes, preferably Maris Piper, peeled and thinly sliced
2 red peppers, sliced
2 bay leaves
2 garlic cloves, finely chopped
2 tbsp olive oil
½ tsp sea salt flakes
4 x 120g/4oz cod fillets, skinless and boneless
freshly ground black pepper
For the pesto
½ garlic clove
25g/1oz pine nuts
50g/1¾oz fresh basil leaves
5 tbsp olive oil
25g/1oz Parmesan, finely grated
1 tbsp lemon juice
½ tsp sea salt flakes

Method
Preheat the oven to 200C/180C Fan/Gas 6.

Mix the potatoes, peppers, bay, garlic, oil, salt and a good pinch of black pepper in a large roasting tin. Cover tightly with kitchen foil and bake for 1 hour.

Meanwhile, to make the pesto, blend the garlic and pine nuts in a food processor. Add the basil and pulse until roughly chopped. With the motor still running, add the oil and blend briefly. Stir in the Parmesan, lemon juice and salt.

Place the cod on top of the vegetables and spread each fillet with a quarter of the pesto. Bake, uncovered, for 15 minutes, or until the fish is cooked through. Serve immediately.

nutriční údaje
Velikost porce 181 g | ml
Množství na porci 394
1648
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 32g 40%
Nasycené tuky 4.8g 24%
Sodík 176mg 8%
Sacharidy celkem 3.8g 1%
Vláknina 0.8g 3%
Cukr 0.6g
Bílkoviny 25g 49%
Vitamin D 1.1mcg 5%
Vápník 109mg 8%
Železo 1.8mg 10%
Draslík 608mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 72.344 mcg 8%
Thiamin [B1] 0.127 mg 11%
Riboflavin [B2] 0.134 mg 10%
Niacin [B3] 2.951 mg 18%
Kyselina pantotenová [B5] 0.29 mg 6%
Vitamin B6 0.379 mg 22%
Kobalamin [B12] 1.176 mcg 0%
Floát [B9] 23.721 mcg 0%
Vitamin C 12.297 mg 14%
Vitamin D 1.08 mcg 5%
Vitamin E 5.065 mg 34%
Vitamin K 70.915 mcg 59%
Betain 0.117 mg 0%
Cholin 85.006 mg 15%
Carbohydrates
živina Množství DV
Sacharidy celkem 3.8 g 1%
Sugars 0.6 g 1%
Vláknina 0.8 g 3%
Carbohydrate 3 g 0%
Čisté sacharidy 3.2g
aminokyseliny
živina Množství DV
Alanin 1.355 g 0%
Arginin 1.458 g 0%
Kyselina asparagová 2.33 g 0%
Cystein 0.253 g 0%
kyselina glutamová 3.433 g 0%
Glycin 1.09 g 0%
Histidin 0.659 g 0%
Izoleucin 1.037 g 0%
Leucin 1.829 g 0%
Lysin 2.015 g 0%
Metionin 0.656 g 0%
Fenylalanin 0.888 g 0%
Prolin 0.813 g 0%
Serin 0.942 g 0%
Treonin 0.978 g 0%
Tryptofan 0.252 g 0%
Tyrosin 0.765 g 0%
Valin 1.166 g 0%
Minerály
živina Množství DV
Vápník 109.29 mg 8%
Měď 0.18 mg 20%
Fluorid 0 mcg 0%
Železo 1.81 mg 10%
Hořčík 66.64 mg 16%
Mangan 0.83 mg 36%
Fosfor 331.64 mg 27%
Draslík 608.07 mg 13%
Selen 42.29 mcg 77%
Sodík 176.05 mg 8%
Zinek 1.38 mg 13%
další
živina Množství DV
Voda 119.603 g 0%
Popel 2.279 g 0%