Cooking For Kids

Cod Fillets

with Chard and Kohrabi
5
Average: 5 (3 votes)
(3 votes)
Cod Fillets

Cod Fillets - White and green seduction for figure-conscious fish fans

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
225
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fish pan is rich in protein, low in calories - this is what perfect low-carb cooking looks like! The fish fillet provides a thick portion of vitamin D and covers a large part of the daily requirement of iodine, which the thyroid gland urgently needs for hormone production.

Outside the season for chard, you can also use spinach leaves for this fish pan dish. And instead of cod fillet, any other fillet of white, lean sea fish is fine.

1 serving contains
(Percentage of daily recommendation)
Calorie225 kcal(11 %)
Protein27 g(28 %)
Fat10 g(9 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.6 μg(13 %)
Vitamin E1.6 mg(13 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.8 mg(65 %)
Vitamin B₆0.3 mg(21 %)
Folate30 μg(10 %)
Pantothenic acid0.4 mg(7 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C41 mg(43 %)
Potassium617 mg(15 %)
Calcium84 mg(8 %)
Magnesium71 mg(24 %)
Iron1.4 mg(9 %)
Iodine170 μg(85 %)
Zinc1 mg(13 %)
Saturated fatty acids3.2 g
Uric acid180 mg
Cholesterol86 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1
Onion (about 50 grams)
1
1 ½ pounds
1
Kohlrabi (300 grams)
2 tablespoons
¾ cup
1 pound
1
½ cup
1 bunch
Preparation

Kitchen utensils

1 Cutting board, 1 Citrus juicer, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Measuring cups, 1 Non-stick pan (with lid), 1 Paper towel, 1 Wooden spoon

Preparation steps

1.
Cod Fillets preparation step 1

Peel onion and garlic and finely chop.

2.
Cod Fillets preparation step 2

Rinse and trim chard. Cut out stems and chop. Cut leaves into strips.

3.
Cod Fillets preparation step 3

Peel kohlrabi and dice.

4.
Cod Fillets preparation step 4

Heat the olive oil in a pan. Add onion, garlic, chard stems and kohlrabi cubes and sauté over medium heat for 3 minutes. Pour in broth and simmer over medium heat for 5 minutes.

5.
Cod Fillets preparation step 5

Meanwhile, rinse fish and pat dry with paper towels. Cut lemon in half, squeeze out juice and drizzle about half of the juice over the fish.

6.
Cod Fillets preparation step 6

Mix chard leaves with the cooked vegetables. Then gently fold in fish and cream and season with salt and pepper. Cook covered about 5 minutes over medium heat.

7.
Cod Fillets preparation step 7

Meanwhile, rinse the dill, shake dry, pluck the fronds from the stems and chop finely.

8.
Cod Fillets preparation step 8

Season fish with remaining lemon juice and serve sprinkled with dill.