Cod with Caponata
Nutritional values
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 19.7 μg | (33 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,283 mg | (32 %) | ||
| Calcium | 305 mg | (31 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 474 μg | (237 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 Eggplant
- 2 onions (red)
- 1 Zucchini
- 1 stalk Celery
- 2 garlic cloves
- 4 Plum tomato
- 60 grams Olives (black, pitted, coarsely chopped)
- 4 Cod
- 2 Tbsps Caper
- 2 Tbsps white Balsamic glaze
- 2 Tbsps lemon juice
- 2 Tbsps olive oil
- 2 Tbsps clarified butter
- salt
- peppers
- 60 grams Parmesan (grated)
- 4 sprigs rosemary
Preparation steps
Preparation:
Rinse an eggplant and cut into small cubes, season with salt. Peel and finely chop garlic.
Peel onions, rinse zucchini and celery and dice finely. Rinse and halve tomatoes, remove seeds and cut into small cubes.
Drizzle fish fillets with lemon juice.
Heat oil in a pan and cook eggplant unitl golden. Remove from the pan and set aside.
Heat 1 tablespoon of butter in a pan and saute onion, zucchini and celery cubes for about 5 minutes, stirring.
Add eggplant and tomatoes and saute briefly. Add olives, capers, balsamic and parmesan and saute briefly on low heat.
Heat remaining butter with rosemary in a pan and cook fish on low heat.
To serve:
Season caponata to taste and arrange on plates. Top with fish and serve garnished with rosemary.
