Cod Fillets with Celery and Carrots
Cod Fillets with Celery and Carrots - Tender fish and crunchy vegetables make a great combination.
Healthy, because
Even smarter
Nutritional values
This dish is full of a variety of healthy nutrients! The cod is a great source of protein and vitamins B6 and D while the carrots and celery are great sources of fiber and various antioxidants.
You can vary up the vegetables as you wish. Try incorporating broccoli, cucumbers, or zucchini. There are many different combinations you can make with these Cod Fillets!
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 70.4 μg | (117 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,389 mg | (35 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 417 μg | (209 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 carrots
- 1 small Celery root (14 oz.)
- 3 Tbsps olive oil
- Sea salt
- peppers
- 4 Cod (each 7 oz.)
- 4 tsps Pastry flour
- 1 Tbsp Anise seed
Preparation steps
Rinse and peel carrots and celery, cut into sticks. Combine 2 tablespoons of oil with vegetables, season with salt and pepper, and spread on a baking sheet lined with parchment paper. Bake in a preheated oven at 350°F for about 20 minutes or until golden.
Rinse cod fillets in cold water rinse and pat dry. Season with salt and pepper and coat with flour.
Heat remaining oil in a pan. Cook cod fillets, skin side down, on high heat for about 2-3 minutes or until golden brown. Flip over and cook on the other side for 2-3 minutes.
Toast aniseed in a dry pan until aromatic.
Arrange vegetables on 4 plates, top with cod fillets and sprinkle with aniseed. Serve.
