Baked Lemon Cod
Baked Lemon Cod - A low calorie feast
Healthy, because
Even smarter
Nutritional values
A concentrated load of vitamin B12 and D is provided by cod. Both are involved in bone development, cell division and blood formation. Lemons taste sour, but have an alkalizing effect in the body and thus bring the acid-base balance into balance.
If there is basil left over from the cod in the oven with lemon, it can be made into a delicious basil pesto.
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 4.8 μg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 18 μg | (6 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 721 mg | (18 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 458 μg | (229 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 4 cod fillets (about 8 oz)
- 3 Tbsps olive oil (+ 1 tsp for the pan)
- 1 organic lemon
- 2 tsps grainy mustard
- 2 Basil
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse fish fillets and pat dry. Brush ovenproof pan or baking dish with 1 tsp oil and place fish fillets side by side.
Rinse lemon hot, cut off peel with a peeler and cut into fine strips; squeeze out juice. Mix lemon zest with 3 tablespoons lemon juice, olive oil and mustard in a bowl.
Wash basil, shake dry, set aside a few leaves for decoration; cut the rest into fine strips and mix into the marinade.
Pour marinade over fish fillets, season with salt and pepper, and cook covered in preheated oven at 200 °C / 400 °F for approx. 15 minutes. Then garnish cod in the oven with lemon with basil set aside.
