Cod Skewers
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 29 min.
Ready in
Calories:
208
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 208 cal. | (10 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 94.6 μg | (158 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 201 μg | (67 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 749 mg | (19 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 131 μg | (66 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 small, red onions
- 5 Tbsps sunflower oil
- 200 grams Cod (without skin)
- salt
- freshly ground peppers
- 2 sprigs parsley
- 3 Leeks
- 3 Tbsps Wine vinegar
- 1 pinch sugar
Preparation steps
1.
Peel onions and halve horizontally. Heat oil in a nonstick pan and saute onions on low heat until golden brown on all sides. Rinse cod and pat dry, cut into 4 cubes. Season with salt and pepper and add to the pan, cook on low heat for about 3-4 minutes or until cooked through.
2.
Rinse herbs, shake dry, pluck off parsley leaves and chop finely. Cut chives into small rings. Whisk the rest of oil with vinegar, season with salt, pepper, sugar and herbs.
3.
Pour vinaigrette into glasses. Thread onion halves and fish on wooden skewers, arrange skewers on top of glasses and serve.
4.
If desired, serve with white bread.
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