Your Recipe

Almond Crusted Cod Sheet Pan Dinner

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Rosenkohl, roh 450g 194kcal
Mandeln 46g 266kcal
Ahornsirupe 40g 104kcal
Senfgrün gekocht 4.98g 1kcal
Speisesalz 1.4g 0kcal
Olivenöl 130.5g 1154kcal
frische Petersilie 15.4g 6kcal
Paprika 2.3g 6kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 450g 203kcal
Schwarzer Pfeffer, gemahlen 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.

Nährwertangaben 
Portionsgröße  292 g | ml
Menge pro Portion  485
2030
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 39g 50%
Gesättigte Fettsäuren  5.1g 25%
Natrium 173mg 8%
Gesamte Kohlenhydrate  34g 12%
Ballaststoffe  8.4g 30%
Zucker  12g
Protein  7.8g 16%
Vitamin D 0mcg 0%
Kalzium 151mg 12%
Eisen  3.4mg 19%
Kalium 984mg 21%
* 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 679.334 mcg 75%
Thiamin [B1] 0.307 mg 26%
Riboflavin [B2] 0.394 mg 30%
Niacin [B3] 2.733 mg 17%
Pantothensäure [B5] 0.897 mg 18%
Vitamin B6 0.456 mg 27%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  33.6 g 12%
Sugars 11.7 g 23%
Ballaststoffe  8.4 g 30%
Carbohydrate 20.4 g 0%
Netto-Kohlenhydrate 21.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.174 g 0%
Arginin 0.585 g 0%
Asparaginsäure 0.453 g 0%
Cystein 0.051 g 0%
Glutaminsäure 0.934 g 0%
Glycin 0.216 g 0%
Histidin 0.173 g 0%
Isoleucin 0.287 g 0%
Leucin 0.418 g 0%
Lysin 0.291 g 0%
Methionin 0.07 g 0%
Phenylalanin 0.294 g 0%
Prolin 0.174 g 0%
Serin 0.158 g 0%
Threonin 0.246 g 0%
Tryptophan 0.084 g 0%
Tyrosin 0.096 g 0%
Valin 0.332 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 151.07 mg 12%
Kupfer 0.29 mg 32%
Fluorid 0.03 mcg 0%
Eisen  3.37 mg 19%
Magnesium 100.71 mg 24%
Mangan 1.19 mg 52%
Phosphor 175.86 mg 14%
Kalium 984.3 mg 21%
Selen 2.95 mcg 5%
Natrium 172.99 mg 8%
Zink 1.22 mg 11%
andere
Nährstoff Menge  DV
Wasser 208.937 g 0%
Asche 3.335 g 0%