Cod Fillets with Nuts and Spinach

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Cod Fillets with Nuts and Spinach
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
408
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie408 cal.(19 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage3.1 g(10 %)
Vitamin A0.7 mg(88 %)
Vitamin D2.7 μg(14 %)
Vitamin E7.6 mg(63 %)
Vitamin K297 μg(495 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.9 mg(141 %)
Vitamin B₆0.7 mg(50 %)
Folate149 μg(50 %)
Pantothenic acid1.1 mg(18 %)
Biotin16.5 μg(37 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C44 mg(46 %)
Potassium1,241 mg(31 %)
Calcium277 mg(28 %)
Magnesium130 mg(43 %)
Iron3.8 mg(25 %)
Iodine476 μg(238 %)
Zinc2.5 mg(31 %)
Saturated fatty acids5 g
Uric acid270 mg
Cholesterol76 mg
Complete sugar1 g

Ingredients

for
4
Ingredients
4 Cod (each 160 grams)
salt
freshly ground peppers
3 Tbsps olive oil
40 grams Shelled peanut (peeled off)
40 grams Walnut
1 Tbsp freshly chopped parsley
2 Tbsps freshly grated Parmesan
300 grams Spinach
1 garlic clove
1 splash lemon juice
freshly grated Parmesan (for garnish)
How healthy are the main ingredients?
SpinachWalnutolive oilParmesanparsleysalt

Preparation steps

1.

Preheat the oven to 160°C (approximately 325°F).

2.

Rinse the fish, pat dry and season with salt and pepper. Heat 1-2 tablespoons oil in a non-stick pan, add fish and sear until golden brown. Place fish on a baking sheet. Chop the nuts coarsely and mix with parsley and 2 tablespoons Parmesan. Spread on the fillets and bake for about 10 minutes in the oven.

3.

Rinse spinach, trim and drain well. Peel garlic and chop finely. Sauté garlic in remaining oil briefly. Add the spinach, cook until wilted and let the liquid evaporate. Season with lemon juice, salt and pepper. Transfer to plates and then place the fish fillets on top. Serve garnished with Parmesan.