Cod Fillet with Curry and Vegetables
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
222
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 222 cal. | (11 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 72.9 μg | (122 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 190 μg | (63 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 894 mg | (22 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 354 μg | (177 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 600 grams Cod
- salt
- peppers (freshly ground)
- lemons (Juiced)
- 1 Tbsp Curry powder
- 2 Tbsps clarified butter
- 600 grams Asparagus
- 100 grams Beans
- Chives (for garnish)
Preparation steps
1.
Rinse cod, pat dry, divide into serving pieces, sprinkle with lemon juice and season with salt, pepper and curry powder.
2.
Rinse asparagus, cut off ends and cook in boiling salted water for 10 minutes. About 3 minutes before the end of cooking time, add the beans and continue cooking. Drain asparagus and beans.
3.
Meanwhile, heat butter in a pan and fry the fish pieces over high heat for 2-3 minutes on each side .
4.
Serve cod with asparagus and beans and garnish with the chives.
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