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Cod Fillet with Tomato and Mozzarella
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
364
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 982 mg | (25 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 476 μg | (238 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (each about 160 grams)
- 2 Tomatoes
- 2 scoops Mozzarella
- 40 grams sun-dried tomatoes (in oil)
- 200 milliliters white wine
- 4 Tbsps olive oil
- 1 tsp thyme (dried)
- 2 garlic cloves
- salt
- peppers
- parsley (for garnish)
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Preparation steps
1.
Rinse the cod, pat dry and remove the bones.
2.
Rinse the tomatoes, remove the stalks and cut into slices.
3.
Also, cut the mozzarella into slices.
4.
Cut 4 pieces of parchment paper (about 20x20 cm) (approximately 8x8 inch). Use a deep bowl or baking dish. Add the fish and distribute the dried tomatoes, tomato and mozzarella slices on top. Add the chopped garlic and thyme. Drizzle with white wine and olive oil. Season with salt and pepper and place parchment paper on top. Fold or tie together with kitchen twine. Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes. Serve with parsley.
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