Low-Carb Without Meat

Cod Fillets

with Romanesco and Olives
5
Average: 5 (3 votes)
(3 votes)
Cod Fillets

Cod Fillets - Tender and succulent fish with crispy vegetables - fresh from the pan

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
373
calories
Calories

Healthy, because

Even smarter

Nutritional values

One serving of this dish covers your daily requirement of iodine, a trace element that fulfills vital functions in the metabolism and the central nervous system. 

If you're not on a low-carb diet, pair these fillets with rice for delicious texture and an added dose of fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie373 kcal(18 %)
Protein39 g(40 %)
Fat20 g(17 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0 mg(0 %)
Vitamin D1.5 μg(8 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.6 mg(43 %)
Folate89 μg(30 %)
Pantothenic acid2.1 mg(35 %)
Biotin148 μg(329 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C78 mg(82 %)
Potassium1,108 mg(28 %)
Calcium128 mg(13 %)
Magnesium104 mg(35 %)
Iron3 mg(20 %)
Iodine236 μg(118 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.6 g
Uric acid392 mg
Cholesterol128 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Romanesco broccoli (about 14 oz.), or other broccoli
1 ounce green Olives (pitted)
2 small onions
1 garlic
11 ounces Pollock
1 ounce almonds
2 sprigs marjoram
½ lemon
2 tablespoons olive oil
salt
peppers
How healthy are the main ingredients?
Oliveolive oilalmondmarjoramRomanesco broccolionion
Preparation

Kitchen utensils

1 Skillet, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Cod Fillets preparation step 1

Trim Romanesco, rinse and divide into very small florets.

2.
Cod Fillets preparation step 2

Coarsely chop the olives.

3.
Cod Fillets preparation step 3

Peel the onions and chop finely. Peel the garlic and chop finely.

4.
Cod Fillets preparation step 4

Rinse fish fillets, pat dry and cut into approximately 1-1/4 inch pieces.

5.
Cod Fillets preparation step 5

Coarsely chop the almonds. Rinse marjoram, shake dry and pluck leaves. Squeeze lemon.

6.
Cod Fillets preparation step 6

Heat oil in a skillet. Add Romanesco and cook for 3-4 minutes over high heat.

7.
Cod Fillets preparation step 7

Add almonds, onions and garlic and fry for 1 minute. Season with salt and pepper.

8.
Cod Fillets preparation step 8

Season the fish pieces with pepper and add to the skillet with the olives.

9.
Cod Fillets preparation step 9

Pour in 2 tablespoons of lemon juice and 2 tablespoons water. Immediately cover and cook for another 4-5 minutes over low heat. Season at the end of cooking with salt, sprinkle with marjoram and serve immediately.