Oven-roasted Black Cod

Gluten Free
Health score
23%
Oven-roasted Black Cod
45 min.
2
640kcal

Suggestions

Ingredients

  • slices bacon 
  • tablespoons butter softened
  • teaspoons capers 
  • servings garnish: chives fresh
  • 12 ounce cod fillet black thick ()
  • pound fingerling potatoes halved
  • teaspoon chives fresh minced
  •  garlic cloves minced
  • 0.3 teaspoon coarsely ground pepper black
  • teaspoons juice of lemon fresh
  • teaspoons olive oil divided
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • plastic wrap
  • microwave

Directions

  1. Preheat oven to 40
  2. Combine first 4 ingredients in a small bowl; set aside.
  3. Microwave potatoes in a large glass bowl covered with plastic wrap on HIGH 4 minutes.
  4. Drain potatoes, if necessary, and stir in garlic, salt, pepper, and 1 teaspoon olive oil. Set aside.
  5. Cook bacon in a large cast iron or ovenproof skillet over medium-high heat until crisp; remove bacon, and drain on paper towels, reserving 1 teaspoon drippings in skillet.
  6. Add remaining 1 teaspoon olive oil to skillet over medium-high heat; add cod fillet, and cook 1 minute on each side.
  7. Spoon reserved potatoes around cod; bake 3 minutes.
  8. Remove from oven, and spread reserved butter mixture over fish. Return to oven; bake 5 more minutes or just until fish flakes with a fork and is opaque in the center.
  9. Sprinkle with cooked bacon; garnish, if desired.
  10. Serve immediately.

Nutrition Facts

Calories640kcal
Protein25.59%
Fat48.21%
Carbs26.2%

Properties

Glycemic Index
142.88
Glycemic Load
29.33
Inflammation Score
-7
Nutrition Score
27.55130431963%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.01mg
Isorhamnetin
0.1mg
Kaempferol
4.6mg
Myricetin
0.05mg
Quercetin
5.18mg

Nutrients percent of daily need

Calories:640.44kcal
32.02%
Fat:34.22g
52.65%
Saturated Fat:13.9g
86.84%
Carbohydrates:41.85g
13.95%
Net Carbohydrates:36.62g
13.32%
Sugar:1.97g
2.19%
Cholesterol:132.28mg
44.09%
Sodium:833.56mg
36.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.88g
81.76%
Selenium:66.45µg
94.93%
Vitamin B6:1.25mg
62.3%
Vitamin C:50.21mg
60.86%
Phosphorus:547.75mg
54.77%
Potassium:1773.64mg
50.68%
Vitamin B3:7.73mg
38.63%
Vitamin B12:1.79µg
29.86%
Vitamin B1:0.44mg
29.46%
Magnesium:114.93mg
28.73%
Manganese:0.47mg
23.4%
Fiber:5.23g
20.93%
Copper:0.33mg
16.71%
Iron:2.76mg
15.33%
Vitamin E:2.23mg
14.9%
Vitamin B2:0.23mg
13.68%
Zinc:2.01mg
13.41%
Folate:51.78µg
12.95%
Vitamin B5:1.22mg
12.24%
Vitamin K:12.01µg
11.44%
Vitamin D:1.71µg
11.38%
Vitamin A:508.71IU
10.17%
Calcium:69.23mg
6.92%
Source:My Recipes