Cod, Potato, and Fennel Casserole

Gluten Free
Dairy Free
Health score
56%
Cod, Potato, and Fennel Casserole
60 min.
6
354kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • lb cod fillet skinless cut into 6 servings ()
  • medium fennel bulbs for garnish if desired (sometimes called anise;)
  • leaf flat parsley fresh chopped
  • large garlic cloves minced
  • servings accompaniment: lemon wedges 
  • tablespoons olive oil extra-virgin
  • 1.5 lb potatoes boiling
  • teaspoon salt 

Equipment

  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 400°F.
  2. Cut fennel bulbs crosswise into 1/16-inch-thick slices with slicer. Peel potatoes and cut crosswise into 1/16-inch-thick slices with slicer.
  3. Transfer fennel and potatoes to baking dish and toss with garlic, salt, pepper, and 4 tablespoons oil.
  4. Spread vegetables evenly in dish and bake, covered with foil, in middle of oven until just tender, 25 to 30 minutes.
  5. Season fish with salt and pepper and arrange on top of vegetables.
  6. Drizzle with remaining 2 tablespoons oil and bake, uncovered, until fish is just cooked through, 12 to 15 minutes.
  7. * Available at Asian markets, many cookware shops, and Uwajimaya (800-889-1928).

Nutrition Facts

Calories354kcal
Protein33.86%
Fat38.76%
Carbs27.38%

Properties

Glycemic Index
27.42
Glycemic Load
1.64
Inflammation Score
-6
Nutrition Score
21.812173895214%

Flavonoids

Eriodictyol
1.06mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.37mg
Luteolin
0.04mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:354.09kcal
17.7%
Fat:15.34g
23.6%
Saturated Fat:2.24g
14.02%
Carbohydrates:24.38g
8.13%
Net Carbohydrates:19.95g
7.25%
Sugar:4.57g
5.08%
Cholesterol:65.01mg
21.67%
Sodium:530.86mg
23.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.16g
60.32%
Selenium:51.38µg
73.4%
Vitamin K:63.75µg
60.71%
Potassium:1472.97mg
42.08%
Phosphorus:417.79mg
41.78%
Vitamin B6:0.62mg
30.98%
Vitamin C:21.84mg
26.48%
Vitamin B3:4.94mg
24.68%
Vitamin E:3.45mg
23.01%
Vitamin B12:1.38µg
22.93%
Magnesium:87.28mg
21.82%
Manganese:0.37mg
18.44%
Fiber:4.43g
17.73%
Vitamin B1:0.22mg
14.55%
Folate:52.48µg
13.12%
Copper:0.25mg
12.61%
Iron:2.1mg
11.69%
Vitamin B2:0.16mg
9.44%
Vitamin D:1.36µg
9.07%
Zinc:1.23mg
8.22%
Calcium:77.71mg
7.77%
Vitamin B5:0.74mg
7.41%
Vitamin A:187.79IU
3.76%
Source:Epicurious