Cod-Vegetable Salad
Cod-Vegetable Salad - Refreshing contrast of crisp greens and tender fish fillets
Healthy, because
Even smarter
Nutritional values
The colourful mix contains vitamins, minerals, fibre and secondary plant substances. In addition, easily digestible protein - in short, the fresh summer salad is the ideal midday meal in the heat!
Sprinkle some croutons over the salad or enjoy baguette as a side dish - this will keep the dish filling for even longer.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 81.8 μg | (136 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 171 mg | (180 %) | ||
| Potassium | 1,187 mg | (30 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 195 μg | (98 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 216 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 small onion
- ¾ cup white wine (or vegetable broth)
- 1 bay leaf
- 10 ozs Cod
- salt
- 1 Cucumber
- 8 Cherry tomatoes
- ½ red Bell pepper
- ½ yellow Bell pepper
- 1 small garlic clove
- 3 scallions
- 4 sprigs parsley
- 1 pinch Cumin
- peppers
- 2 Tbsps Sherry vinegar
- 5 Tbsps olive oil
- 2 Romaine lettuce
- 2 sprigs Basil
Kitchen utensils
Preparation steps
Peel the onion and dice. Combine with white wine or broth and add to a pot along with an equal amount of water.
Add bay leaf, cover and bring to a boil.
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.
Rinse cucumber thoroughly, wipe dry and cut in half lengthwise. Remove the seeds with a spoon. Rinse tomatoes.
Remove seeds and rinse bell pepper halves. Finely dice with the cucumber. Peel the garlic and chop finely.
Trim scallions, rinse and cut diagonally into thin rings. Cut cherry tomatoes into quarters.
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.
Trim lettuce, divide into leaves, rinse and spin dry. Place in a large bowl or on a plate.
Spread the prepared vegetables over the lettuce. Rinse basil, shake dry and pluck the leaves.
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.
