Your Recipe

Sheet Pan Cod and Potatoes

Zutat  Menge  Kalorien 
Zitronensaft 43.2g 10kcal
Kartoffeln, roh, Fruchtfleisch und Schale 453.59g 349kcal
Schalotten, roh 10g 7kcal
Schweizer Mangold 555g 105kcal
Olivenöl 106g 937kcal
frische Petersilie 3.84g 1kcal
Kabeljau atlantisch, roh 680.4g 558kcal
Schwarzer Pfeffer, gemahlen 1.725g 4kcal
Senf, zubereitet, gelb 7.47g 4kcal
Salz, koscher 30g 0kcal
Oliven, reif, in Dosen (Jumbo-super kolossal) 90g 73kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound small Yukon Gold potatoes, halved

½ cup olive oil, divided

1 ¼ teaspoons kosher salt, divided

¾ teaspoon freshly ground black pepper, divided

4 6-ounce cod fillets

2 bunches Swiss chard, stems removed and leaves chopped

½ cup pitted green olives (such as Castelvetrano), halved

3 tablespoons fresh lemon juice (from 2 lemons)

1 tablespoon chopped fresh flat-leaf parsley leaves

1 tablespoon finely chopped shallot

1 ½ teaspoons Dijon mustard

Directions
Preheat oven to 450°F. Toss potatoes with 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper on a large rimmed baking sheet; spread in a single layer, cut sides down. Bake until just tender, 15 to 20 minutes.

Meanwhile, rub cod with 1 tablespoon oil and season with ½ teaspoon salt and remaining ½ teaspoon pepper.

Flip potatoes and move to outer edges of baking sheet. Place chard and olives in center of baking sheet, drizzle with 1 tablespoon oil, and top with cod. Bake until potatoes are tender, about 5 minutes. Increase oven temperature to high broil and broil until cod is golden and chard is wilted and slightly charred, 4 to 5 minutes.

Whisk lemon juice, parsley, shallot, mustard, and remaining ¼ cup oil and ¼ teaspoon salt in a small bowl; drizzle over cod mixture.

Nährwertangaben 
Portionsgröße  495 g | ml
Menge pro Portion  512
2144
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 30g 38%
Gesättigte Fettsäuren  4.2g 21%
Natrium 3532mg 154%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  5.5g 20%
Zucker  3g
Protein  36g 71%
Vitamin D 1.5mcg 8%
Kalzium 139mg 11%
Eisen  5.1mg 28%
Kalium 1746mg 37%
* 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 453.063 mcg 50%
Thiamin [B1] 0.286 mg 24%
Riboflavin [B2] 0.277 mg 21%
Niacin [B3] 5.315 mg 33%
Pantothensäure [B5] 0.873 mg 17%
Vitamin B6 0.912 mg 54%
Cobalamin [B12] 1.548 mcg 0%
Folat [B9] 53.015 mcg 0%
Vitamin C 71.665 mg 80%
Vitamin D 1.531 mcg 8%
Vitamin E 7.945 mg 53%
Vitamin K 1186.827 mcg 989%
Betain 0.712 mg 0%
Cholin 152.589 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27.9 g 10%
Sugars 3 g 6%
Ballaststoffe  5.5 g 20%
Carbohydrate 26.3 g 0%
Netto-Kohlenhydrate 25g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.925 g 0%
Arginin 2.203 g 0%
Asparaginsäure 3.691 g 0%
Cystein 0.354 g 0%
Glutaminsäure 4.979 g 0%
Glycin 1.542 g 0%
Histidin 0.992 g 0%
Isoleucin 1.692 g 0%
Leucin 2.781 g 0%
Lysin 3.059 g 0%
Methionin 0.965 g 0%
Phenylalanin 1.443 g 0%
Prolin 1.173 g 0%
Serin 1.337 g 0%
Threonin 1.534 g 0%
Tryptophan 0.387 g 0%
Tyrosin 1.09 g 0%
Valin 1.849 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 138.99 mg 11%
Kupfer 0.49 mg 54%
Fluorid 0.18 mcg 0%
Eisen  5.13 mg 28%
Magnesium 197.09 mg 47%
Mangan 0.78 mg 34%
Phosphor 480.06 mg 38%
Kalium 1745.97 mg 37%
Selen 58.9 mcg 107%
Natrium 3531.72 mg 154%
Zink 1.7 mg 15%
andere
Nährstoff Menge  DV
Wasser 389.945 g 0%
Asche 6.097 g 0%