Cod Fillets in Tomato Leek Caper Sauce
Cod fillets in tomato leek caper sauce - Zesty Mediterranean style fish
Healthy, because
Even smarter
Nutritional values
The low-fat sea fish cod impresses especially with the trace element selenium, which is important for our immune system, as well as with amazing amounts of tooth-protecting fluorine. The small flower buds capers contain abundant antioxidants and can thus protect our cells, inhibit inflammation and strengthen the defenses.
The dish also works with other types of fish, for example with tender salmon fillet or halibut. You can omit the capers or sprinkle the finished dish with coarsely chopped olives or walnuts instead.
(Percentage of daily recommendation)
| Calorie | 192 cal. | (9 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 828 mg | (21 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 350 μg | (175 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 stalk Leeks
- ½ handful Basil
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 oz Caper (2 TBSP.)
- 5 ozs Vegetable broth
- 14 ozs chunky tomatoes
- salt
- peppers
- 4 Cod (about 6 oz)
Preparation steps
Clean the leeks, wash thoroughly and cut into thin rings. Wash basil and chop very finely. Peel and finely dice the garlic.
Heat oil in an ovenproof, deep frying pan. Sauté leeks for 5-6 minutes over medium heat. Add garlic and capers and sauté for 2 minutes. Deglaze with vegetable stock. Add basil and tomatoes and simmer sauce for 2-3 minutes over low heat; season with salt and pepper.
Rinse fish fillets, pat dry, place in pan, drizzle with a little sauce and cook in preheated oven at 180 °C / 350 ˚F for 12 minutes.
