Cod-stuffed Squid

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Cod-stuffed Squid
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Health Score:
Health Score
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
277
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie277 kcal(13 %)
Protein27.63 g(28 %)
Fat12.99 g(11 %)
Carbohydrates12.24 g(8 %)
Sugar added0 g(0 %)
Roughage2.25 g(8 %)
Vitamin A224.29 mg(28,036 %)
Vitamin D1.62 μg(8 %)
Vitamin E3.94 mg(33 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.41 mg(37 %)
Niacin9.28 mg(77 %)
Vitamin B₆0.35 mg(25 %)
Folate49.35 μg(16 %)
Pantothenic acid0.63 mg(11 %)
Biotin7.41 μg(16 %)
Vitamin B₁₂2.72 μg(91 %)
Vitamin C29.27 mg(31 %)
Potassium777.32 mg(19 %)
Calcium102.12 mg(10 %)
Magnesium68.45 mg(23 %)
Iron1.73 mg(12 %)
Iodine15 μg(8 %)
Zinc1.85 mg(23 %)
Saturated fatty acids2.11 g
Cholesterol245.7 mg
Author of this recipe:
How healthy are the main ingredients?
tomatoegg

Ingredients

for
4
Ingredients
2
Garlic cloves (finely chopped)
4
Sardine (finely chopped)
1
Cod fillet (approx. 200 g | 1.333 cups; roughly chopped)
6
tomatoes (two diced, four sliced)
1
2 tablespoons
1 tablespoon
fresh Herbs (rosemary and thyme; chopped)
8
prepared Squid tube
2 tablespoons
fresh Herbs to garnish (chives and thyme)
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 2 Tablespoons, 1 Pot mit Deckel, 1 Wooden spoon, 1 Measuring cups, 1 große Bowl, 1 Nutmeg grater, 2 mittlere Bowls, 1 Teaspoon, 1 Mini food processor, 1 Ladle

Preparation steps

1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Mix the garlic and sardines with the cod, diced tomatoes, egg, breadcrumbs and herbs. Season with salt and ground black pepper and stuff the mixture into the squid tubes.
3.
Close the squid using toothpicks and place in a oven proof dish. Drizzle with olive oil, season with salt and bake in the oven for 15-20 minutes.
4.
Place the sliced tomatoes on plates and arrange the squid on top. Remove the toothpicks and serve garnished with herbs.