Cod with Broccoli

0
Average: 0 (0 votes)
(0 votes)
Cod with Broccoli
share Share
print
bookmark_border Copy URL
Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
346
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie346 kcal(16 %)
Protein43 g(44 %)
Fat17 g(15 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.6 μg(13 %)
Vitamin E5.1 mg(43 %)
Vitamin K380 μg(633 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.9 mg(133 %)
Vitamin B₆1 mg(71 %)
Folate98 μg(33 %)
Pantothenic acid3.1 mg(52 %)
Biotin6 μg(13 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C197 mg(207 %)
Potassium1,215 mg(30 %)
Calcium177 mg(18 %)
Magnesium86 mg(29 %)
Iron2.4 mg(16 %)
Iodine487 μg(244 %)
Zinc1.8 mg(23 %)
Saturated fatty acids2.5 g
Uric acid382 mg
Cholesterol68 mg
Complete sugar5 g

Ingredients

for
2
Ingredients
2 Cod
3 Tbsps olive oil
400 grams Broccoli
1 Tbsp chopped parsley
salt
white peppers
1 splash lemon juice
How healthy are the main ingredients?
Broccoliolive oilparsleysalt

Preparation steps

1.

Blanch broccoli in boiling water and drain well.

2.

Season cod fillets with salt, pepper and lemon juice. Heat 2 tablespoon oil in a grill pan. Add cod and grill about 2 minutes per side. Remove from heat and let fish stand until opaque and cooked through.

3.

Meanwhile, swirl broccoli briefly in 1 tablespoon hot olive oil. Season with salt and pepper and serve with the fish on warmed plates. Serve sprinkled with chopped parsley.