Baked Cod with Walnuts

Zucchini and Tomatoes
5
Average: 5 (2 votes)
(2 votes)
Baked Cod with Walnuts
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Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
333
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)
Calorie333 cal.(16 %)
Protein30 g(31 %)
Fat20 g(17 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.9 μg(10 %)
Vitamin E7.3 mg(61 %)
Vitamin K23.4 μg(39 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate75 μg(25 %)
Pantothenic acid0.8 mg(13 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C87 mg(92 %)
Potassium939 mg(23 %)
Calcium87 mg(9 %)
Magnesium76 mg(25 %)
Iron2 mg(13 %)
Iodine339 μg(170 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.7 g
Uric acid194 mg
Cholesterol50 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
21 ozs Cod
salt
freshly ground peppers
1 Tbsp lemon juice
2 Red onions (chopped)
2 cloves garlic cloves (finely chopped)
1 Zucchini (sliced)
1 red pepper (diced)
1 green Bell pepper (diced)
1 cup yellow Cherry tomatoes
5 Tbsps olive oil
2 Tbsps rosemary
½ cup Walnut (shelled)
How healthy are the main ingredients?
olive oilWalnutgarlic cloverosemarysaltZucchini

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.

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