Your Recipe

Fish and potato traybake with pesto

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Peppers, raw, red, sweet 20g 5kcal
Pine nuts 25g 168kcal
Garlic 7.5g 11kcal
Olive oil 98g 866kcal
Bay leaf 3.6g 11kcal
Basil fresh 50g 12kcal
Cheese, parmesan, grated 25g 105kcal
Cod atlantic, raw 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.

Nutrition Facts
Portion Size 181 g | ml
Amount Per Portion 394
1648
kcal
kilojoules
% Daily Value *
Total Fat 32g 40%
Saturated Fat 4.8g 24%
Sodium 176mg 8%
Total Carbohydrate 3.8g 1%
Dietary Fiber 0.8g 3%
Sugar 0.6g
Protein 25g 49%
Vitamin D 1.1mcg 5%
Calcium 109mg 8%
Iron 1.8mg 10%
Potassium 608mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.29 mg 6%
Vitamin B6 0.379 mg 22%
Cobalamin [B12] 1.176 mcg 0%
Floate [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%
Betaine 0.117 mg 0%
Choline 85.006 mg 15%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.8 g 1%
Sugars 0.6 g 1%
Dietary fiber 0.8 g 3%
Carbohydrate 3 g 0%
Net carbs 3.2g
Aminoacids
Nutrient Amount DV
Alanine 1.355 g 0%
Arginine 1.458 g 0%
Aspartic acid 2.33 g 0%
Cysteine 0.253 g 0%
Glutamic acid 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%
Methionine 0.656 g 0%
Phenylalanine 0.888 g 0%
Proline 0.813 g 0%
Serine 0.942 g 0%
Threonine 0.978 g 0%
Tryptophan 0.252 g 0%
Tyrosine 0.765 g 0%
Valine 1.166 g 0%
Minerals
Nutrient Amount DV
Calcium 109.29 mg 8%
Copper 0.18 mg 20%
Fluoride 0 mcg 0%
Iron 1.81 mg 10%
Magnesium 66.64 mg 16%
Manganese 0.83 mg 36%
Phosphorus 331.64 mg 27%
Potassium 608.07 mg 13%
Selenium 42.29 mcg 77%
Sodium 176.05 mg 8%
Zinc 1.38 mg 13%
Other
Nutrient Amount DV
Water 119.603 g 0%
Ash 2.279 g 0%