Baked Cod with Summer Vegetables

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Baked Cod with Summer Vegetables

Baked Cod with Summer Vegetables - Baked fish with a Mediterranean flair

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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
393
calories
Calories

Healthy, because

Even smarter

Nutritional values

The dish contains a great mix of nutrients, including lots of high-quality protein. Cod as a sea fish also provides plenty of iodine, which is important for the thyroid gland function.

You are also welcome to try this delicacy with other types of fish, for example salmon or pollack fillet.

1 serving contains
(Percentage of daily recommendation)
Calorie393 cal.(19 %)
Protein38 g(39 %)
Fat24 g(21 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.04 mg(5 %)
Vitamin D2.6 μg(13 %)
Vitamin E5.5 mg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin14 mg(117 %)
Vitamin B₆0.6 mg(43 %)
Folate60 μg(20 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C38 mg(40 %)
Potassium1,035 mg(26 %)
Calcium106 mg(11 %)
Magnesium77 mg(26 %)
Iron2.1 mg(14 %)
Iodine461 μg(231 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.5 g
Uric acid253 mg
Cholesterol68 mg

Ingredients

for
4
Ingredients
1 lemon
4 Cod (about 200 g each)
salt
peppers
300 grams Cherry tomatoes
2 Zucchini
2 red onions
4 Tbsps black Olives
8 Tbsps olive oil
4 stalks Basil
How healthy are the main ingredients?
Oliveolive oillemonsaltZucchinionion

Preparation steps

1.

Juice the lemon.

2.

Rinse the cod fillets under cold water, pat dry, cut lengthwise, sprinkle with lemon juice and season with salt and pepper.

3.

Rinse and halve the cherry tomatoes. Rinse, trim and cut the zucchini lengthwise into slices. Peel the onions and cut lengthwise into slices.

4.

Place the vegetables and olives in a baking dish, drizzle with 4 tablespoons of olive oil, season with salt and pepper, mix well and bake in a preheated oven at 200°C (approximately 400°F) for about 5 minutes. Then place the fish on top of the vegetables, drizzle with the remaining olive oil and bake for another 10 minutes.

5.

Meanwhile, rinse the basil, shake dry, pluck off the leaves and cut into large strips.

6.

Serve the vegetables and fish on plates, drizzled with the oil from the baking dish and garnished with basil.