Fish and Chips

Gluten Free
Dairy Free
Health score
56%
Fish and Chips
45 min.
4
430kcal

Suggestions

Ingredients

  • 1.3 teaspoons pepper black
  • tablespoons capers drained
  • 24 ounce cod 
  • sprigs thyme leaves fresh
  • clove garlic thinly sliced
  • 1.3 teaspoons kosher salt 
  •  optional: lemon halved
  • tablespoons olive oil 
  • 1.8 pounds yukon gold potatoes red cut into 1-inch chunks

Equipment

  • oven
  • baking pan
  • aluminum foil
  • toaster

Directions

  1. Heat toaster oven to 450 F.
  2. Place the potatoes, 2 tablespoons of the oil, 1 teaspoon of the salt, 1/4 teaspoon of the pepper, and 4 sprigs of the thyme in the toaster-oven baking tray and toss.
  3. Spread in a single layer and bake, stirring occasionally, until golden, 25 to 30 minutes.
  4. Transfer to a large piece of aluminum foil and wrap to keep warm. Wipe out tray.
  5. Place the cod in tray. Thinly slice half the lemon. Top the cod with the lemon slices, garlic, capers, and the remaining salt, pepper, and thyme sprigs.
  6. Drizzle with the remaining oil.
  7. Bake until cooked through, 8 to 12 minutes, depending on size.
  8. Transfer the cod and potatoes to individual plates. Squeeze the remaining lemon half over the tray and return to oven until the juices are warmed through, about 5 minutes.
  9. Pour the sauce over the fish and potatoes.

Nutrition Facts

Calories430kcal
Protein32.24%
Fat32.19%
Carbs35.57%

Properties

Glycemic Index
54.06
Glycemic Load
26.07
Inflammation Score
-9
Nutrition Score
25.023478082989%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
0.06mg
Luteolin
1.43mg
Kaempferol
6.85mg
Myricetin
0.15mg
Quercetin
8.61mg

Nutrients percent of daily need

Calories:429.5kcal
21.47%
Fat:15.49g
23.83%
Saturated Fat:2.24g
14.03%
Carbohydrates:38.52g
12.84%
Net Carbohydrates:32.81g
11.93%
Sugar:2.25g
2.5%
Cholesterol:73.14mg
24.38%
Sodium:942.48mg
40.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.92g
69.84%
Selenium:57.19µg
81.7%
Vitamin C:58.71mg
71.17%
Vitamin B6:1.04mg
52.14%
Phosphorus:467.39mg
46.74%
Potassium:1600.61mg
45.73%
Vitamin B3:5.7mg
28.51%
Magnesium:108.03mg
27.01%
Vitamin B12:1.55µg
25.8%
Manganese:0.47mg
23.44%
Fiber:5.7g
22.81%
Vitamin E:3.21mg
21.38%
Vitamin B1:0.3mg
20.18%
Iron:2.93mg
16.28%
Copper:0.31mg
15.46%
Vitamin K:14.39µg
13.7%
Folate:48.58µg
12.14%
Vitamin B2:0.2mg
11.55%
Vitamin D:1.53µg
10.21%
Zinc:1.42mg
9.49%
Vitamin B5:0.92mg
9.21%
Calcium:72.47mg
7.25%
Vitamin A:181.97IU
3.64%
Source:My Recipes