Baked cod with tomatoes, olives & potatoes
Flaky cod baked on a bed of roasted potatoes with burst cherry tomatoes, olives and garlic. Simple and Mediterranean.
- Total time
- 55 min
- Servings
- 4
- Calories
- 409
- Protein
- 32 g
- Protein
- 32 g 31%
- Carbs
- 42 g 40%
- Fat
- 13 g 29%
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 800 gpotato, cut into 2 cm chunks
- 3 tbspolive oil
- 1 tspsalt
- ½ tspblack pepper
- 400 gcherry tomato
- 60 gblack olive
- 3 clovesgarlic, sliced
- 1 tspdried oregano
- 600 gcod, 4 fillets
- 2 tbsplemon juice
- 10 gparsley, chopped
Steps
- Heat the oven to 220 °C (425 °F). Toss the potatoes with 2 tbsp of the oil and half the salt and roast for 20 minutes.
- Add the tomatoes, olives, garlic and oregano to the tray, toss and roast for 5 minutes more.
- Nestle the cod among the vegetables, drizzle with the rest of the oil and season with the remaining salt and the pepper.
- Roast for 12 to 15 minutes until the fish flakes easily. Finish with lemon juice and parsley.
What a serving gives you
High in Protein (64% DV), Dietary fiber (21% DV), Iron (21% DV), Magnesium (26% DV), Phosphorus (36% DV), Potassium (37% DV), Copper (42% DV), Manganese (23% DV), Selenium (93% DV), Vitamin C (69% DV), Vitamin E (22% DV), Vitamin K (51% DV), Thiamin (B1) (27% DV), Niacin (B3) (37% DV), Vitamin B6 (64% DV), Vitamin B12 (57% DV), Choline (24% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 409 kcal | 83.6 kcal | |
| Protein | 32.1 g | 6.56 g | 64% |
| Carbohydrate | 41.6 g | 8.49 g | 15% |
| Dietary fiber | 5.97 g | 1.22 g | 21% |
| Total sugars | 4.52 g | 0.923 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥30.6 g | ≥6.25 g | |
| Water | 397 g | 81.2 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 13.2 g | 2.7 g | 17% |
| Saturated fat | 2.03 g | 0.415 g | 10% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 8.72 g | 1.78 g | |
| Polyunsaturated fat | 1.69 g | 0.345 g | |
| Omega-3 ALA | ≥0.003 g | ≥0.001 g | |
| Omega-3 EPA | 0.096 g | 0.02 g | |
| Omega-3 DHA | 0.18 g | 0.037 g | |
| Cholesterol | 64.5 mg | 13.2 mg | 22% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 84.9 mg | 17.3 mg | 7% |
| Iron | 3.78 mg | 0.773 mg | 21% |
| Magnesium | 109 mg | 22.3 mg | 26% |
| Phosphorus | 449 mg | 91.8 mg | 36% |
| Potassium | 1746 mg | 357 mg | 37% |
| Sodium | 792 mg | 162 mg | 34% |
| Zinc | 1.55 mg | 0.316 mg | 14% |
| Copper | 0.376 mg | 0.077 mg | 42% |
| Manganese | 0.539 mg | 0.11 mg | 23% |
| Selenium | 50.9 mcg | 10.4 mcg | 93% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 73.4 mcg | 15 mcg | 8% |
| Vitamin C | 61.7 mg | 12.6 mg | 69% |
| Vitamin D | 1.35 mcg | 0.276 mcg | 7% |
| Vitamin E | 3.3 mg | 0.674 mg | 22% |
| Vitamin K | 61.4 mcg | 12.5 mcg | 51% |
| Thiamin (B1) | 0.323 mg | 0.066 mg | 27% |
| Riboflavin (B2) | 0.188 mg | 0.038 mg | 14% |
| Niacin (B3) | 5.89 mg | 1.2 mg | 37% |
| Pantothenic acid (B5) | 0.95 mg | 0.194 mg | 19% |
| Vitamin B6 | 1.08 mg | 0.221 mg | 64% |
| Folate | 61.5 mcg | 12.6 mcg | 15% |
| Vitamin B12 | 1.36 mcg | 0.279 mcg | 57% |
| Choline | 132 mg | 26.9 mg | 24% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.35 g | ≥0.071 g | |
| Threonine | ≥1.34 g | ≥0.275 g | |
| Isoleucine | ≥1.4 g | ≥0.285 g | |
| Leucine | ≥2.42 g | ≥0.494 g | |
| Lysine | ≥2.71 g | ≥0.554 g | |
| Methionine | ≥0.866 g | ≥0.177 g | |
| Cystine | ≥0.346 g | ≥0.071 g | |
| Phenylalanine | ≥1.25 g | ≥0.255 g | |
| Tyrosine | ≥1.02 g | ≥0.209 g | |
| Valine | ≥1.62 g | ≥0.331 g | |
| Arginine | ≥1.85 g | ≥0.378 g | |
| Histidine | ≥0.878 g | ≥0.179 g | |
| Alanine | ≥1.79 g | ≥0.365 g | |
| Aspartic acid | ≥3.87 g | ≥0.79 g | |
| Glutamic acid | ≥5.16 g | ≥1.06 g | |
| Glycine | ≥1.43 g | ≥0.293 g | |
| Proline | ≥1.11 g | ≥0.226 g | |
| Serine | ≥1.28 g | ≥0.261 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |