Guilt-Free Delicacy

Cod Fillet with Artichokes

4.75
Average: 4.8 (4 votes)
(4 votes)
Cod Fillet with Artichokes

Cod fillet with artichokes - Colorful delight from the oven

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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
289
calories
Calories

Healthy, because

Even smarter

Nutritional values

Zucchini contains the trace element iron. The building block of red blood pigment plays a crucial role in oxygen transport in the body. Cod provides a lot of protein, which is needed for muscle building. The fish also contains the trace element iodine, which is important for a healthy thyroid gland.

Do not get cod? Never mind! This meal also makes a good figure with other white-fleshed fish.

1 serving contains
(Percentage of daily recommendation)
Calorie289 cal.(14 %)
Protein32 g(33 %)
Fat13 g(11 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.9 mg(24 %)
Vitamin K46.8 μg(78 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.9 mg(64 %)
Folate40.1 μg(13 %)
Pantothenic acid0.5 mg(8 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C67 mg(71 %)
Potassium1,087 mg(27 %)
Calcium120 mg(12 %)
Magnesium183 mg(61 %)
Iron4.3 mg(29 %)
Iodine45.9 μg(23 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.1 g
Uric acid336 mg
Cholesterol39.1 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
1 red onion
2 garlic cloves
2 green Zucchini
2 yellow Zucchini
4 Tbsps olive oil
¾ oz parsley (0.5 Bunch)
1 organic lemon
22 ozs Cod
4 Artichoke hearts (jarred)
1 oz black Olives (without pit)
salt
peppers
How healthy are the main ingredients?
olive oilOliveparsleyoniongarlic cloveZucchini

Preparation steps

1.

Peel the onion and cut into thin slices. Peel garlic and chop finely. Clean, wash and slice the zucchini. Wash parsley, shake dry, chop leaves; set aside one half.

2.

Heat 1 tablespoon of oil in a frying pan. Sauté onion slices in it for 2 minutes over medium heat. Add zucchini slices and sauté for 3 minutes. Add garlic and half of the parsley and cook for 2 minutes.

3.

Rinse lemon in hot water, rub dry, finely grate half of the zest and squeeze juice from one half of the lemon; cut remaining lemon into wedges. Rinse fish, pat dry and cut into quarters.

4.

Place fish and vegetables on a baking sheet. Cut artichoke hearts in half and top with olives and lemon zest. Season with salt and pepper and drizzle with remaining olive oil and lemon juice. Bake in a preheated oven at 220 °C / 425 ˚F for 15 minutes.

5.

Remove from oven and serve garnished with lemon wedges and parsley.

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