Baked Cod with Walnuts

Zucchini and Tomatoes
5
Average: 5 (2 votes)
(2 votes)
Baked Cod with Walnuts
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
455
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cod adds tons of lean protein to this dish, peppers add powerful antioxidants, and the zucchini adds minerals including calcium, iron, and potassium.

If you don't like cod, feel free to substitute for other white fish such as tilapia or snapper.

1 serving contains
(Percentage of daily recommendation)
Calorie455 kcal(22 %)
Protein38.15 g(39 %)
Fat28.24 g(24 %)
Carbohydrates13.58 g(9 %)
Sugar added0 g(0 %)
Roughage4.01 g(13 %)
Vitamin A86.87 mg(10,859 %)
Vitamin D1.79 μg(9 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.21 mg(19 %)
Niacin11.29 mg(94 %)
Vitamin B₆0.75 mg(54 %)
Folate46.84 μg(16 %)
Pantothenic acid0.54 mg(9 %)
Biotin3.42 μg(8 %)
Vitamin B₁₂1.56 μg(52 %)
Vitamin C69.3 mg(73 %)
Potassium780.48 mg(20 %)
Calcium67.05 mg(7 %)
Magnesium88.21 mg(29 %)
Iron1.78 mg(12 %)
Iodine1.69 μg(1 %)
Zinc1.28 mg(16 %)
Saturated fatty acids3.47 g
Cholesterol81.86 mg

Ingredients

for
4
Ingredients
21 ounces Cod
salt
freshly ground peppers
1 tablespoon lemon juice
2 Red onions (chopped)
2 cloves garlic (finely chopped)
1 zucchini (sliced)
1 red pepper (diced)
1 green Bell pepper (diced)
1 cup yellow Cherry tomatoes
5 tablespoons olive oil
2 tablespoons rosemary
½ cup Walnut (shelled)
How healthy are the main ingredients?
saltgarliczucchiniolive oilrosemaryWalnut

Preparation steps

1.

Heat the oven to 400°F.

2.
Rinse the cod fillets, pat dry and cut into 4 pieces. Season with salt and pepper and drizzle lemon juice over the top.
3.
Place the vegetables in an ovenproof dish and season with salt and pepper. Drizzle 4 tablespoons of olive oil over the vegetables and place the fish fillets on top. Sprinkle rosemary and drizzle the rest of the olive oil over the fish. Bake in the oven for 15-20 minutes. Sprinkle the walnuts over the fish 5 minutes before the end of cooking time. Serve immediately.