Breaded Cod with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 710 cal. | (34 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 171.7 μg | (286 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,635 mg | (41 %) | ||
| Calcium | 466 mg | (47 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 483 μg | (242 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 16.6 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 125 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the fish
- 2 Cod (each about 160 grams)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 6 Tbsps breadcrumbs (or white bread crumbs)
- 3 Tbsps Parmesan (grated)
- 40 grams butter
- For the vegetables
- 4 Tomatoes
- 1 bunch scallions
- 2 handfuls Spinach
- 3 Tbsps olive oil
- 2 Tbsps lemon juice
- 50 milliliters dry white wine
- 100 milliliters Broth
- 2 Tbsps small Caper
- salt
- freshly ground peppers
Preparation steps
For the fish, rinse fillets, pat dry and sprinkle with lemon juice. Mix breadcrumbs with Parmesan in a bowl. Melt butter, drizzle over breadcrumbs and crumble mixture between fingertips to mix.
For the vegetables, blanch tomatoes, peel, remove seeds and cut into eighths. Rinse scallions, clean and cut into 1-2 cm (approximately 1 inch) wide rings. Rinse spinach, trim, remove stems and drain. Heat oil in a small pan and saute tomatoes, scallions and wet spinach for 2-3 minutes while occasionally stirring. Let spinach wilt, add capers and then season with salt and pepper. Add lemon juice, wine and broth and bring to a boil. Spread vegetables on a baking sheet. Season fish fillets with salt and pepper, place on top of vegetables and spread on breadcrumb mixture. Bake in a preheated oven at 200°C (approximately 400°F) for 20 minutes. Serve fillets with vegetables.
