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Recipe Category / Seafood and Fish

Greek-style baked cod with tomato and potatoes

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Greek-style baked cod with tomato and potatoes

Method

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Cut the potatoes into 1 cm rounds and add them to a 30x40 cm baking pan.
  • Cut the onion into rounds, the garlic into slices, and add them to the pan.
  • Add the olive oil, water, oregano, lemon juice, salt, pepper, and cover with aluminum foil.
  • Bake for 1 hour.

To assemble

  • In a bowl add the grated tomatoes, the tomato paste, the oregano, salt, pepper, the honey, and mix. Set aside.
  • Cut the fish into large pieces and add them to the pan on top of the potatoes.
  • Spread the sauce, add the olive oil, the capers, and broil for 10-15 minutes until the fish is cooked through and golden.
  • Remove and serve with olive oil and oregano.
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Nutritional
Chart

Nutrition information per portion

419
Calories (kcal)
21 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.9
Saturated Fat (g)
10 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

39.0
Total Carbs (g)
15 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.4
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

34.0
Protein (g)
68 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.6
Fibre (g)
26 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.3
Sodium (g)
22 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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