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Cod-stuffed Squid
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Preparation:
25 min.
Preparation
ready in 45 mins
Calories:
239
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 11.2 μg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 21.5 μg | (48 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 815 mg | (20 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 140 μg | (70 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 250 mg | |||
| Cholesterol | 348 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 2 garlic cloves (finely chopped)
- 4 Sardine (finely chopped)
- 1 Cod (approx. 200 g | 1.333 cups; roughly chopped)
- 6 Tomatoes (two diced, four sliced)
- 1 egg
- 2 Tbsps white breadcrumbs
- 1 Tbsp fresh Fresh herbs (rosemary and thyme; chopped)
- 8 prepared Squid tentacles
- 2 Tbsps olive oil
- fresh Fresh herbs to garnish (chives and thyme)
Preparation
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.
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