Panko Cod with Garlicky Parsley Oil & Pumpkin Seeds
with cheesy roasted potatoes & cauliflower4.0(432)
Calories
:
742 kcalProtein
:
41.3g proteinTotal
:
35 minutesDifficulty
:
EasyHigh Protein
-30% carbs
Allergens:
- Vis
- Tarwe
- Melk (inclusief lactose)
- Pinda's
- Noten
- Sesamzaad
- May contain traces of allergens
- Selderij
The pumpkin seed is the champion among seeds and nuts due to its high magnesium content. Among other benefits, this mineral is essential for healthy blood pressure.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
250 g
Cauliflower
125 g
Potatoes
10 g
Pumpkin seeds
(May be present: Pinda's, Noten, Sesamzaad)
½ piece
Garlic
5 g
Fresh flat leaf parsley
(May be present: Selderij)
1 piece
Cod fillet
(Contains: Vis)
10 g
Panko breadcrumbs
(Contains: Tarwe)
½ sachet(s)
Sicilian-style herb mix
25 g
Grated Gouda
(Contains: Melk (inclusief lactose))
Not included in your delivery
¾ tablespoon
Olive oil
1 tablespoon
Extra virgin olive oil
1 tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)3106 kJ
Calories742 kcal
Fat46.6 g
Saturated Fat17.6 g
Carbohydrate36.8 g
Sugar1 g
Dietary Fiber11 g
Protein41.3 g
Salt1.4 g
Potassium72 mg
Calcium4.2 mg
Iron0.8 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Baking Sheet with Baking Paper
•Paper Towel
•Deep Plate
•Tall-Sided Pan
•Small Bowl
Cooking Steps
1
- Preheat the oven to 220°C.
- Weigh the potatoes, then slice into rounds of no more than 1cm thickness. Pat dry with kitchen paper and transfer to one side of a parchment-lined baking sheet.
- Drizzle lightly with olive oil and season with salt and pepper, then roast in the oven for 5 minutes.
- Cut the head of the cauliflower into florets and dice the stem.
2
- Add the cauliflower to the other side of the baking sheet and drizzle lightly with olive oil. Season with salt and pepper, then return to the oven for 20 minutes, tossing halfway.
- Remove from the oven and toss well, then scatter over the cheese. Return to the oven for 5 more minutes.
- Pat the fish dry with kitchen paper and drizzle lightly with olive oil.
3
- Heat a clean frying pan over high heat and toast the pumpkin seeds until they start to pop. Remove from the pan and set aside.
- On a deep plate, combine the panko with the Sicilian-style herbs. Season with salt and pepper, then coat the fish with the panko.
- Melt a generous knob of butter in the same pan over medium-high heat. Fry the fish for 3 minutes per side, turning carefully.
4
- Mince the garlic and finely chop the parsley, then transfer both to a small bowl. Add the extra virgin olive oil, then mix well to combine.
- Serve the potatoes and cauliflower on plates with the fish alongside.
- Drizzle the cauliflower with the parsley oil and garnish with the pumpkin seeds.
