Cod with Broccoli
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
346
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 380 μg | (633 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 197 mg | (207 %) | ||
| Potassium | 1,215 mg | (30 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 487 μg | (244 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 382 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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.
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