Cod-Vegetable Salad
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Cod-Vegetable Salad preparation step 1 Cod-Vegetable Salad preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-1-503535.jpg)
Peel the onion and dice. Combine with white wine or broth and add to a pot along with an equal amount of water.
![Cod-Vegetable Salad preparation step 2 Cod-Vegetable Salad preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-2-503535.jpg)
Add bay leaf, cover and bring to a boil.
![Cod-Vegetable Salad preparation step 3 Cod-Vegetable Salad preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-3-503535.jpg)
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.
![Cod-Vegetable Salad preparation step 4 Cod-Vegetable Salad preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-4-503535.jpg)
Rinse cucumber thoroughly, wipe dry and cut in half lengthwise. Remove the seeds with a spoon. Rinse tomatoes.
![Cod-Vegetable Salad preparation step 5 Cod-Vegetable Salad preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-5-503535.jpg)
Remove seeds and rinse bell pepper halves. Finely dice with the cucumber. Peel the garlic and chop finely.
![Cod-Vegetable Salad preparation step 6 Cod-Vegetable Salad preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-6-503535.jpg)
Trim scallions, rinse and cut diagonally into thin rings. Cut cherry tomatoes into quarters.
![Cod-Vegetable Salad preparation step 7 Cod-Vegetable Salad preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-7-503535.jpg)
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.
![Cod-Vegetable Salad preparation step 8 Cod-Vegetable Salad preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-8-503535.jpg)
Trim lettuce, divide into leaves, rinse and spin dry. Place in a large bowl or on a plate.
![Cod-Vegetable Salad preparation step 9 Cod-Vegetable Salad preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-9-503535.jpg)
Spread the prepared vegetables over the lettuce. Rinse basil, shake dry and pluck the leaves.
![Cod-Vegetable Salad preparation step 10 Cod-Vegetable Salad preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/cod-vegetable-salad-preparation-step-10-503535.jpg)
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.