Baked Cod with Spinach
Baked Cod with Spinach - Lemon and herbs refine this easy fish recipe
Healthy, because
Even smarter
Nutritional values
iThis uncomplicated casserole contains an impressive amount of several B vitamins. In combination, the B-complex can fulfil its numerous metabolic tasks particularly well.
It is even faster if you use frozen leaf spinach. It is best to defrost at room temperature and squeeze well before use.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 192 mg | (19 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 10 ozs Cherry tomatoes
- 5 ozs baby Spinach
- 1 lemon
- 1 bunch Tarragon
- 4 Cod (about 6 oz; without skin)
- salt
- peppers
- 10 ozs fish stock
- 3 Tbsps Heavy cream
- 1 pinch sugar
- 2 Tbsps Canola oil
- 12 ozs par-boiled Wheat grain
Kitchen utensils
Preparation steps
Rinse cherry tomatoes, wipe dry and halve. Rinse spinach and spin dry.
Rinse lemon in hot water, wipe dry and cut into thin slices.
Rinse tarragon, shake dry, pluck leaves and chop coarsely.
Rinse fish fillets, pat dry, cut into pieces (approximately 2 inches) and season with salt and pepper.
Mix together the spinach, tomatoes, fish stock, heavy cream and tarragon in a baking dish and season with salt, pepper and a pinch of sugar.
Distribute pieces of fish and lemon slices on top and sprinkle with the oil. Bake in preheated oven at 200°C / 400°F for 15-20 minutes.
Meanwhile, cook wheat grains in plenty of boiling salted water according to package instructions. Drain in a sieve and serve with the baked fish.
