Your Recipe

Almond Crusted Cod Sheet Pan Dinner

Ingrédient Quantité Calories
Jus de citron 28.8g 6kcal
Choux de Bruxelles 450g 194kcal
Amandes 46g 266kcal
Sirop d'érable 40g 104kcal
Feuilles de moutarde cuites 4.98g 1kcal
Sel de table 1.4g 0kcal
Huile d'olive 130.5g 1154kcal
Persil frais 15.4g 6kcal
Paprika 2.3g 6kcal
Courge, hiver, butternut, crue 450g 203kcal
Poivre noir moulu 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.

Valeurs nutritives
Taille des portions 292 g | ml
Quantité par portion 485
2030
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 39g 50%
Gras saturés 5.1g 25%
Sodium 173mg 8%
Total des glucides 34g 12%
Fibres alimentaires 8.4g 30%
Sucre 12g
Protéine 7.8g 16%
Vitamine D 0mcg 0%
Calcium 151mg 12%
Fer 3.4mg 19%
Potassium 984mg 21%
* 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 679.334 mcg 75%
Thiamine [B1] 0.307 mg 26%
Riboflavine [B2] 0.394 mg 30%
Niacine [B3] 2.733 mg 17%
Acide pantothénique [B5] 0.897 mg 18%
Vitamine B6 0.456 mg 27%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 111.758 mcg 0%
Vitamine C 127.477 mg 142%
Vitamine D 0 mcg 0%
Vitamine E 10.482 mg 70%
Vitamine K 291.105 mcg 243%
Bétaïne 1.04 mg 0%
Choline 28.906 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 33.6 g 12%
Sugars 11.7 g 23%
Fibres alimentaires 8.4 g 30%
Carbohydrate 20.4 g 0%
Glucides nets 21.8g
acides aminés
nutriment Quantité DV
Alanine 0.174 g 0%
Arginine 0.585 g 0%
Acide aspartique 0.453 g 0%
Cystéine 0.051 g 0%
Acide glutamique 0.934 g 0%
Glycine 0.216 g 0%
Histidine 0.173 g 0%
Isoleucine 0.287 g 0%
Leucine 0.418 g 0%
Lysine 0.291 g 0%
Méthionine 0.07 g 0%
Phénylalanine 0.294 g 0%
Proline 0.174 g 0%
Sérine 0.158 g 0%
Thréonine 0.246 g 0%
Tryptophane 0.084 g 0%
Tyrosine 0.096 g 0%
Valine 0.332 g 0%
Minéraux
nutriment Quantité DV
Calcium 151.07 mg 12%
Cuivre 0.29 mg 32%
Fluorure 0.03 mcg 0%
Fer 3.37 mg 19%
Magnésium 100.71 mg 24%
Manganèse 1.19 mg 52%
Phosphore 175.86 mg 14%
Potassium 984.3 mg 21%
Sélénium 2.95 mcg 5%
Sodium 172.99 mg 8%
Zinc 1.22 mg 11%
autres
nutriment Quantité DV
Eau 208.937 g 0%
Cendres 3.335 g 0%