Cod Fillet on Sauerkraut
Cod fillet on sauerkraut - Fermented cabbage - tasty and healthy! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The trace element iodine in sea fish is needed for the production of thyroid hormones and thus for a well-functioning metabolism. Sour makes merry: The dietary fiber in the herb ensures a balanced intestinal flora. The vitamin C stimulates the metabolism and strengthens the immune system.
You are not a fish fan? No problem: The recipe also works with chicken breast fillet. Also rinse the poultry meat under running water before further processing and pat dry. Then you should fry it in a little oil and then, just like the fish, finish cooking it in the oven.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 54.7 μg | (91 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 1,106 mg | (28 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 291 μg | (146 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 onion
- 2 red Bell pepper
- 1 Tbsp olive oil
- 18 ozs Sauerkraut
- 1 Tbsp Tomato paste
- salt
- peppers
- 3 tsps sweet ground paprika
- 18 ozs Cod
- 1 lemon (juice)
- 4 Dill
- 4 parsley
- 4 ozs cream cheese
Preparation steps
Peel and finely chop the onion. Halve peppers, remove seeds, wash and cut into cubes.
Heat oil in a saucepan. Sauté onion and bell pepper in it over medium heat for 4 minutes. Add sauerkraut and sauté for 2 minutes. Add 3 ounces of hot water, stir in tomato paste, season with salt, pepper, and paprika powder and bring to a boil briefly. Reduce heat and simmer sauerkraut for 10 minutes at low heat.
Rinse cod fillet, pat dry, cut into 4 pieces, salt and sprinkle with 1 tablespoon lemon juice. Wash dill and parsley, shake dry and chop. Mix cream cheese with herbs, salt, pepper and remaining lemon juice.
Spread sauerkraut in a baking dish and place cod on top. Spread the cream cheese on the cod pieces. Cook everything in a preheated oven at 200 °C / 400 ˚F for 20 minutes.
