Your Recipe

Fish and potato traybake with pesto

Zutat  Menge  Kalorien 
Zitronensaft 14.4g 3kcal
Paprika, roh, gelb, süß 20g 5kcal
Pinienkerne 25g 168kcal
Knoblauch 7.5g 11kcal
Olivenöl 98g 866kcal
Lorbeerblatt 3.6g 11kcal
Basilikum frisch 50g 12kcal
Käse, Parmesankäse, gerieben 25g 105kcal
Kabeljau atlantisch, roh 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.

Nährwertangaben 
Portionsgröße  181 g | ml
Menge pro Portion  394
1648
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 32g 40%
Gesättigte Fettsäuren  4.8g 24%
Natrium 176mg 8%
Gesamte Kohlenhydrate  3.8g 1%
Ballaststoffe  0.8g 3%
Zucker  0.6g
Protein  25g 49%
Vitamin D 1.1mcg 5%
Kalzium 109mg 8%
Eisen  1.8mg 10%
Kalium 608mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.29 mg 6%
Vitamin B6 0.379 mg 22%
Cobalamin [B12] 1.176 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.8 g 1%
Sugars 0.6 g 1%
Ballaststoffe  0.8 g 3%
Carbohydrate 3 g 0%
Netto-Kohlenhydrate 3.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.355 g 0%
Arginin 1.458 g 0%
Asparaginsäure 2.33 g 0%
Cystein 0.253 g 0%
Glutaminsäure 3.433 g 0%
Glycin 1.09 g 0%
Histidin 0.659 g 0%
Isoleucin 1.037 g 0%
Leucin 1.829 g 0%
Lysin 2.015 g 0%
Methionin 0.656 g 0%
Phenylalanin 0.888 g 0%
Prolin 0.813 g 0%
Serin 0.942 g 0%
Threonin 0.978 g 0%
Tryptophan 0.252 g 0%
Tyrosin 0.765 g 0%
Valin 1.166 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.29 mg 8%
Kupfer 0.18 mg 20%
Fluorid 0 mcg 0%
Eisen  1.81 mg 10%
Magnesium 66.64 mg 16%
Mangan 0.83 mg 36%
Phosphor 331.64 mg 27%
Kalium 608.07 mg 13%
Selen 42.29 mcg 77%
Natrium 176.05 mg 8%
Zink 1.38 mg 13%
andere
Nährstoff Menge  DV
Wasser 119.603 g 0%
Asche 2.279 g 0%