Baked Cod with Vegetable Curry

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
470
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie470 cal.(22 %)
Protein41 g(42 %)
Fat28 g(24 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage3.6 g(12 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A1.2 mg(150 %)
Vitamin D3.4 μg(17 %)
Vitamin E3.5 mg(29 %)
Vitamin K21.8 μg(36 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.7 mg(50 %)
Folate44 μg(15 %)
Pantothenic acid1 mg(17 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C36 mg(38 %)
Potassium1,202 mg(30 %)
Calcium168 mg(17 %)
Magnesium89 mg(30 %)
Iron2.4 mg(16 %)
Iodine464 μg(232 %)
Zinc1.6 mg(20 %)
Saturated fatty acids16.3 g
Uric acid263 mg
Cholesterol137 mg
Complete sugar9 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
4 Cod
lemons (juiced)
2 carrots
2 Zucchini
2 scallions
2 Tbsps butter
2 tsps Curry
250 grams Whipped cream
1 Tbsp chopped Tarragon
2 Tbsps breadcrumbs
salt
peppers
How healthy are the main ingredients?
Whipped creamTarragonlemoncarrotZucchiniCurry
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Preparation steps

1.

Peel carrots, trim as needed and cut into thin strips. Rinse zucchini, trim and cut into thin strips. Rinse scallions, trim, cut into rings and fry in a pan with butter.

2.

Add vegetables to the pan and season with salt, pepper and curry powder. Add cream, bring to a boil and pour everything into a deep baking dish. Rinse cod, pat dry and season with salt, pepper and sprinkle with lemon juice. Place cod on top of vegetables.

3.

Sprinkle with tarragon and breadcrumbs and bake in a preheated 180°C (approximately 350°F) oven for 10 minutes. Serve immediately.

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