Cod-stuffed Squid

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Cod-stuffed Squid
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
239
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie239 cal.(11 %)
Protein30 g(31 %)
Fat8 g(7 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.1 μg(16 %)
Vitamin E4.8 mg(40 %)
Vitamin K11.2 μg(19 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.4 mg(95 %)
Vitamin B₆0.7 mg(50 %)
Folate72 μg(24 %)
Pantothenic acid1.3 mg(22 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂6.2 μg(207 %)
Vitamin C30 mg(32 %)
Potassium815 mg(20 %)
Calcium77 mg(8 %)
Magnesium65 mg(22 %)
Iron2.1 mg(14 %)
Iodine140 μg(70 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.6 g
Uric acid250 mg
Cholesterol348 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
2 garlic cloves (finely chopped)
4 Sardine (finely chopped)
1 Cod (approx. 200 g | 1.333 cups; roughly chopped)
6 Tomatoes (two diced, four sliced)
1 egg
2 Tbsps white breadcrumbs
1 Tbsp fresh Fresh herbs (rosemary and thyme; chopped)
8 prepared Squid tentacles
2 Tbsps olive oil
fresh Fresh herbs to garnish (chives and thyme)
How healthy are the main ingredients?
olive oilgarlic cloveSardineTomatoegg
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 2 Tablespoons, 1 Pot mit Deckel, 1 Wooden spoon, 1 Measuring cups, 1 große Bowl, 1 Nutmeg grater, 2 mittlere Bowls, 1 Teaspoon, 1 Mini food processor, 1 Ladle

Preparation steps

1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Mix the garlic and sardines with the cod, diced tomatoes, egg, breadcrumbs and herbs. Season with salt and ground black pepper and stuff the mixture into the squid tubes.
3.
Close the squid using toothpicks and place in a oven proof dish. Drizzle with olive oil, season with salt and bake in the oven for 15-20 minutes.
4.
Place the sliced tomatoes on plates and arrange the squid on top. Remove the toothpicks and serve garnished with herbs.