Your Recipe

Fish and potato traybake with pesto

Ingrédient Quantité Calories
Jus de citron 14.4g 3kcal
Poivron rouge 20g 5kcal
Pignons de pin 25g 168kcal
Ail 7.5g 11kcal
Huile d'olive 98g 866kcal
Feuilles de laurier 3.6g 11kcal
Basilic frais 50g 12kcal
Fromage, parmesan, râpé 25g 105kcal
Cabillaud atlantique, cru 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.

Valeurs nutritives
Taille des portions 181 g | ml
Quantité par portion 394
1648
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 32g 40%
Gras saturés 4.8g 24%
Sodium 176mg 8%
Total des glucides 3.8g 1%
Fibres alimentaires 0.8g 3%
Sucre 0.6g
Protéine 25g 49%
Vitamine D 1.1mcg 5%
Calcium 109mg 8%
Fer 1.8mg 10%
Potassium 608mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 72.344 mcg 8%
Thiamine [B1] 0.127 mg 11%
Riboflavine [B2] 0.134 mg 10%
Niacine [B3] 2.951 mg 18%
Acide pantothénique [B5] 0.29 mg 6%
Vitamine B6 0.379 mg 22%
Cobalamine [B12] 1.176 mcg 0%
Floate [B9] 23.721 mcg 0%
Vitamine C 12.297 mg 14%
Vitamine D 1.08 mcg 5%
Vitamine E 5.065 mg 34%
Vitamine K 70.915 mcg 59%
Bétaïne 0.117 mg 0%
Choline 85.006 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.8 g 1%
Sugars 0.6 g 1%
Fibres alimentaires 0.8 g 3%
Carbohydrate 3 g 0%
Glucides nets 3.2g
acides aminés
nutriment Quantité DV
Alanine 1.355 g 0%
Arginine 1.458 g 0%
Acide aspartique 2.33 g 0%
Cystéine 0.253 g 0%
Acide glutamique 3.433 g 0%
Glycine 1.09 g 0%
Histidine 0.659 g 0%
Isoleucine 1.037 g 0%
Leucine 1.829 g 0%
Lysine 2.015 g 0%
Méthionine 0.656 g 0%
Phénylalanine 0.888 g 0%
Proline 0.813 g 0%
Sérine 0.942 g 0%
Thréonine 0.978 g 0%
Tryptophane 0.252 g 0%
Tyrosine 0.765 g 0%
Valine 1.166 g 0%
Minéraux
nutriment Quantité DV
Calcium 109.29 mg 8%
Cuivre 0.18 mg 20%
Fluorure 0 mcg 0%
Fer 1.81 mg 10%
Magnésium 66.64 mg 16%
Manganèse 0.83 mg 36%
Phosphore 331.64 mg 27%
Potassium 608.07 mg 13%
Sélénium 42.29 mcg 77%
Sodium 176.05 mg 8%
Zinc 1.38 mg 13%
autres
nutriment Quantité DV
Eau 119.603 g 0%
Cendres 2.279 g 0%