Baked Cod Fillets with Fennel
Healthy, because
Even smarter
Nutritional values
Delicate cod contains plenty of the trace element iodine, which is important for the thyroid gland. Tomatoes are good sources of lycopene, an antioxidant that protects our cells from free radicals.
Pay attention to sustainability when buying fish. The seal on the packaging provides you with information about this.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 33.2 μg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,428 mg | (36 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 463 μg | (232 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 Fennel
- 1 handful parsley
- 1 organic lemon (zested and juiced)
- 2 Tbsps grated Gouda
- salt
- freshly ground peppers
- 4 Cod (each about 150 grams)
- 2 Tbsps olive oil
- 150 milliliters dry white wine
- 200 grams Cherry tomatoes
- Lemon wedge (for serving)
Preparation steps
Rinse fennel and cut into thin slices. Rinse parsley, shake dry and chop coarsely. Mix with lemon zest and Gouda, season with salt and pepper. Rinse fish and pat dry. Drizzle with a little lemon juice and season with salt. Grease two small baking pans (or one large) with a little oil and spread with fennel. Place fish on fennel and spread with herb mixture. Add wine from the edges of the pans and bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Rinse and halve tomatoes and add to the pans during the past 10 minutes of baking. Remove from the oven, drizzle with oil and lemon juice. Serve.
Serve with ciabatta, if desired.
