Cod Fillet with Nut Olive Crust
Cod fillet with nut olive crust - Fine seafood with savory crust
Healthy, because
Even smarter
Nutritional values
One of the best suppliers of selenium is the Brazil nut. The trace element is a component of important enzymes and can push the immune system. Olives consist largely of monounsaturated fatty acids, which have a positive effect on the cardiovascular system and regulate elevated blood fat levels.
You would like to enjoy a side dish with it? Then we recommend basmati natural rice or boiled potatoes and a crisp green salad.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 6.6 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 771 mg | (19 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 345 μg | (173 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 3 g |
Ingredients
Preparation steps
Scald tomatoes with boiling water, rinse, skin, quarter, seed and dice flesh. Cut olives into small pieces. Chop almonds and Brazil nuts. Wash rosemary, shake dry, pluck needles and chop finely.
Mix all prepared ingredients with 2 tablespoons of oil, mustard, lemon zest and ground almonds, season with salt and pepper.
Rinse cod fillets, dab dry, season with salt and pepper, and place in 4 oiled portion gratin dishes. Spread nut mixture on top and bake in preheated oven at 180 °C / 350 ˚F for 15-20 minutes until golden brown.
