Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Cod Fillet with Artichokes
- 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
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.
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.
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.
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.
Remove from oven and serve garnished with lemon wedges and parsley.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
Healthy, because
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.
Even smarter
Do not get cod? Never mind! This meal also makes a good figure with other white-fleshed fish.