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Recipe

Recipes

Skinni Black Pudding with roast cod loin and mushy peas

Ingredients

  • 1 pack Skinni Black Pudding
  • 300 grams cod loin, cut into 2 fillets
  • 1 tsp olive oil
  • 1 vine cherry tomatoes
  • 200 grams mushy peas
  • sea salt
  • freshly ground black pepper

Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Serves: 2
let's get started

Black pudding goes well with pretty much anything, and our Skinni black pudding is no exception. Made with lean cuts of beef and super healthy oats, it offers a double dose of all the good things about beef. Vitamin B12 to keep your energy levels up, easily absorbable iron to keep oxygen pumping around your bloodstream, and of course all that lovely lean protein to keep you in tip-top condition.

Black pudding with cod not only tastes fabulous, but chunky cod loin has some impressive health benefits of its own. Another source of lean protein, cod is rich in iodine, an essential nutrient in thyroid hormones for a healthy metabolic rate. Cod also offers good levels of choline. Not considered an essential nutrient in terms of recommended daily amounts (there are none) choline is nonetheless considered essential by the body, where it contributes to nerve signalling and brain function. The muscles that you rely on for movement, need reliable neurotransmission to function effectively so choline is pretty vital.

The final part of this great tasting trio is the mushy peas. The three ingredients go together so well. You can make your own mushy peas from dried marrowfat peas, but really why bother? Not only available in a tin, you can now get frozen mushy peas which are pretty handy.

We added some tomatoes, roasted on the vine with the fish. They bring some much-needed acidity to the dish, that lifts the flavours. Nutritionally, they round out the benefits too. Full of Vitamin C, not just a powerful antioxidant to fight cancer and heart disease, vitamin C deficiency can manifest as depression. If you do suffer from low energy or mood, it could well be a lack of vitamin C. Also with antioxidant lycopene, and potassium that is essential for blood pressure control, tomatoes offer a huge range of nutritional benefits.

Tasty and nutritious? Yes, please.

Instructions

1. Heat the oven to 200C.

2. Lay the fish, black pudding, and tomato vine, on a baking tray.

3. Drizzle the oil over the fish and season with salt and pepper.

4. Bake for about 10 minutes, or until the fish flakes apart when pressed, and is opaque the whole way through.

5. Serve the fish over the hot mushy peas, with the black pudding and tomato.

 

In-depth Nutrition Facts

Serving size: 1/2 of a recipe (440g).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

 

Amount Per Serving

Calories 398.21

Calories From Fat (15%) 59.79

Calories From Protein (61%) 241.77

Calories From Carbohydrates (24%) 96.66

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 5.45g 8%

Saturated Fat 1.07g 5%

Monounsaturated Fat 1.82g

Polyunsaturated Fat 0.75g

Trans Fatty Acids 0g

Cholesterol 64.5mg 22%

Sodium 232.52mg 10%

Potassium 970.33mg 28%

Total Carbohydrates 37g 12%

Fibre 5.02g 20%

Sugar 4.16g

Sugar Alcohols 2.1g

Net Carbohydrates 29.88g

Protein 49.92g 100%

Vitamin A 1079.24IU 22%

Vitamin C 11.1mg 19%

Calcium 60.6mg 6%

Iron 5.46mg 30%

Vitamin E 1.64mg 16%

Vitamin D 54IU 14%

Thiamin 0.24mg 16%

Riboflavin 0.22mg 13%

Niacin 3.83mg 19%

Vitamin B6 0.89mg 45%

Folate 54.61mcg 14%

Vitamin B12 13.02mcg 217%

Pantothenic Acid 0.36mg 4%

Vitamin K 23.56mcg 29%

Phosphorus 372.13mg 37%

Magnesium 65.68mg 16%

Zinc 1.39mg 9%

Copper 0.18mg 9%

Manganese 0.38mg 19%

Selenium 51.37mcg 73%

Alcohol 0g

Caffeine 0mg

Water 203.58g 0%

 

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