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EatSmarter exclusive recipe

Cod-Vegetable Salad

with Bell Pepper, Cucumber, Tomatoes and Herbs
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Cod-Vegetable Salad

Cod-Vegetable Salad - Refreshing contrast of crisp greens and tender fish fillets

Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
417
calories
Calories
0
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Ingredients

for
2
servings
1
small Onion
¾ cup
White wine (or vegetable broth)
1
10 ounces
1
8
½
½
1
3
4 sprigs
1 pinch
2 tablespoons
5 tablespoons
2
2 sprigs
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Preparation

Kitchen utensils

1 Pot (with lid), 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Slotted spoon, 1 Salad spinner

Preparation steps

1.
Cod-Vegetable Salad preparation step 1

Peel the onion and dice. Combine with white wine or broth and add to a pot along with an equal amount of water.

2.
Cod-Vegetable Salad preparation step 2

Add bay leaf, cover and bring to a boil.

3.
Cod-Vegetable Salad preparation step 3

Rinse fish and pat dry. Season with salt and add to the cooking liquid in pot. Cover and cook for 10 minutes over low heat.

4.
Cod-Vegetable Salad preparation step 4

Rinse cucumber thoroughly, wipe dry and cut in half lengthwise. Remove the seeds with a spoon. Rinse tomatoes.

5.
Cod-Vegetable Salad preparation step 5

Remove seeds and rinse bell pepper halves. Finely dice with the cucumber. Peel the garlic and chop finely.

6.
Cod-Vegetable Salad preparation step 6

Trim scallions, rinse and cut diagonally into thin rings. Cut cherry tomatoes into quarters.

7.
Cod-Vegetable Salad preparation step 7

Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Stir in garlic, cumin, salt, pepper, vinegar and oil to make a vinaigrette. Mix with the vegetables.

8.
Cod-Vegetable Salad preparation step 8

Trim lettuce, divide into leaves, rinse and spin dry. Place in a large bowl or on a plate.

9.
Cod-Vegetable Salad preparation step 9

Spread the prepared vegetables over the lettuce. Rinse basil, shake dry and pluck the leaves.

10.
Cod-Vegetable Salad preparation step 10

Remove fish from the cooking liquid with a skimmer. While still warm, tear into bite-sized pieces and add to the salad. Garnish with basil and serve.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein31 g(32 %)
Fat26 g(22 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.6 mg(75 %)
Vitamin D2.7 μg(14 %)
Vitamin E7 mg(58 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.7 mg(50 %)
Folate115 μg(38 %)
Pantothenic acid1.1 mg(18 %)
Biotin10 μg(22 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C171 mg(180 %)
Potassium1,187 mg(30 %)
Calcium160 mg(16 %)
Magnesium93 mg(31 %)
Iron3.8 mg(25 %)
Iodine195 μg(98 %)
Zinc2 mg(25 %)
Saturated fatty acids4.1 g
Uric acid216 mg
Cholesterol82 mg
Development of this recipe:
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