Your Recipe

Almond Crusted Cod Sheet Pan Dinner

Složka Množství Kalorie
Citronová šťáva 28.8g 6kcal
Růžičková kapusta 450g 194kcal
Mandle 46g 266kcal
Javorové sirup 40g 104kcal
Hořčičné listy vařené 4.98g 1kcal
Sůl, stolní 1.4g 0kcal
Olivový olej 130.5g 1154kcal
Petrželová nať čerstvá 15.4g 6kcal
Paprika sladká mletá 2.3g 6kcal
Dýně máslová, syrová 450g 203kcal
Pepř černý, mletý 0.2875g 1kcal

Recipe Instructions:

Ingredients
For the vegetables:
1 lb. (450g) brussels sprouts , halved
1 lb. (450g) butternut squash , peeled and chopped into 1-inch (2.5cm) cubes
2 tablespoons olive oil , divided
sea salt , to taste
For the cod:
4 6 oz. (170g) cod fillets
5 tablespoons olive oil , divided
2 tablespoons lemon juice
2 cloves garlic , minced
1/4 cup chopped fresh parsley
1/2 cup finely chopped almonds
1 tablespoon paprika
a pinch ground black pepper
a pinch sea salt
For the balsamic sauce:
1/4 cup olive oil
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
1 teaspoon Dijon mustard
1/4 teaspoon salt , or to taste
1/8 teaspoon ground black pepper , or to taste
Instructions
The vegetables.
Preheat the oven to 400°F (200°C).
Arrange the brussels sprouts and butternut squash in a single layer on a baking sheet. Drizzle with 2 tablespoons olive oil and sprinkle with salt to taste. Roast for 20 minutes.
The fish.
In a medium bowl, combine half of the olive oil (3 tablespoons), lemon juice, garlic, parsley, almonds, and paprika. Mix well. Set aside.
Remove the vegetables from the oven and toss. Make some space for the fish and place the cod fillets on the baking sheet. Sprinkle with salt and pepper and drizzle with the remaining 2 tablespoons olive oil.
Top each cod fillet with about a tablespoon of the almond mixture. Press with a back of a spoon to ensure the mixture adheres well.
Return to the oven and continue roasting for additional 12-15 minutes depending on the thickness of the cod.
The balsamic sauce.
Meanwhile, prepare the balsamic sauce by combining the olive oil, balsamic vinegar, maple syrup, mustard, salt, and pepper in a bowl.
Drizzle the vegetables and the fish with the balsamic sauce and serve.

nutriční údaje
Velikost porce 292 g | ml
Množství na porci 485
2030
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 39g 50%
Nasycené tuky 5.1g 25%
Sodík 173mg 8%
Sacharidy celkem 34g 12%
Vláknina 8.4g 30%
Cukr 12g
Bílkoviny 7.8g 16%
Vitamin D 0mcg 0%
Vápník 151mg 12%
Železo 3.4mg 19%
Draslík 984mg 21%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 679.334 mcg 75%
Thiamin [B1] 0.307 mg 26%
Riboflavin [B2] 0.394 mg 30%
Niacin [B3] 2.733 mg 17%
Kyselina pantotenová [B5] 0.897 mg 18%
Vitamin B6 0.456 mg 27%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 111.758 mcg 0%
Vitamin C 127.477 mg 142%
Vitamin D 0 mcg 0%
Vitamin E 10.482 mg 70%
Vitamin K 291.105 mcg 243%
Betain 1.04 mg 0%
Cholin 28.906 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 33.6 g 12%
Sugars 11.7 g 23%
Vláknina 8.4 g 30%
Carbohydrate 20.4 g 0%
Čisté sacharidy 21.8g
aminokyseliny
živina Množství DV
Alanin 0.174 g 0%
Arginin 0.585 g 0%
Kyselina asparagová 0.453 g 0%
Cystein 0.051 g 0%
kyselina glutamová 0.934 g 0%
Glycin 0.216 g 0%
Histidin 0.173 g 0%
Izoleucin 0.287 g 0%
Leucin 0.418 g 0%
Lysin 0.291 g 0%
Metionin 0.07 g 0%
Fenylalanin 0.294 g 0%
Prolin 0.174 g 0%
Serin 0.158 g 0%
Treonin 0.246 g 0%
Tryptofan 0.084 g 0%
Tyrosin 0.096 g 0%
Valin 0.332 g 0%
Minerály
živina Množství DV
Vápník 151.07 mg 12%
Měď 0.29 mg 32%
Fluorid 0.03 mcg 0%
Železo 3.37 mg 19%
Hořčík 100.71 mg 24%
Mangan 1.19 mg 52%
Fosfor 175.86 mg 14%
Draslík 984.3 mg 21%
Selen 2.95 mcg 5%
Sodík 172.99 mg 8%
Zinek 1.22 mg 11%
další
živina Množství DV
Voda 208.937 g 0%
Popel 3.335 g 0%