Baked Cod with Coconut Chili Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 873 cal. | (42 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 31 μg | (52 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,361 mg | (34 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 38.4 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 300 grams Rice
- salt
- 1 organic lemon
- 4 Cod (ready to cook, skinless each 180 grams)
- salt
- freshly ground peppers
- 1 bunch cilantro
- 2 red chili peppers
- 150 grams Shredded coconut
- 1 garlic clove
- 2 centimeters fresh ginger
- 2 Tbsps olive oil
- 300 milliliters Coconut milk
Preparation steps
Preheat the oven to 200°C (approximately 400°F). Cook rice in a pot with 450 ml (approximately 16 ounces) of boiling salted water for about 10 minutes very al dente. Rinse lemon in hot water, pat dry, finely grate 1 teaspoon of peel and squeeze juice from lemon. Rinse fish fillets, pat dry and season with lemon juice, salt and pepper.
Rinse cilantro, shake dry and finely chop leaves. Rinse chile peppers, cut in half lengthwise, remove seeds and cut into small rings. Toast coconut in a dry skillet, remove and let cool. Peel garlic and ginger and finely chop. Heat oil in a saucepan and sauté garlic, ginger and chile peppers briefly.
Add coconut milk to the saucepan. Then add coconut flakes, lemon zest and coriander, mix and season with salt, pepper and lemon juice. Let simmer until the sauce thickens and remove saucepan from heat. Arrange some rice on a piece of parchment paper, cover rice with a piece of fish fillet and drizzle with the sauce.
Close parchment paper packet and cook for about 15 minutes in the preheated oven. Open packets and return to oven to let fish slightly brown. Serve on plates.
