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Cod fillets with nuts and spinach
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 35 mins
Calories:
408
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 297 μg | (495 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,241 mg | (31 %) | ||
| Calcium | 277 mg | (28 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 476 μg | (238 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 76 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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)
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.
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