Cod with Carrots and Napa Cabbage
Cod with Carrots and Napa Cabbage - Easy seafood dinner!
Healthy, because
Even smarter
Nutritional values
Cod is rich in iodine. The trace element is important for thyroid hormones. Carrots are a good source of beta-carotene, a precursor of vitamin A, which is particularly important for our eyes.
If you want a little variety, you can replace the Napa cabbage with other types of cabbage. White cabbage or savoy cabbage also go very well with cod.
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 1,110 mg | (28 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 365 μg | (183 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 handful parsley
- 2 Tbsps Caper
- 1 garlic clove
- ½ organic lemon
- 1 onion
- 22 ozs Napa cabbage
- 4 carrots
- 1 Organic orange
- 3 Tbsps Canola oil
- salt
- peppers
- ground paprika
- 4 sm pieces Cod (about 6 ounces)
Preparation steps
For the topping, wash parsley, shake dry and pluck leaves. Drain capers. Peel and coarsely dice garlic. Finely chop everything together with the lemon zest and set aside, covered.
Peel and halve the onion and cut into strips. Remove hard stalk from cabbage and cut cabbage leaves into strips about 1" wide. Clean and peel carrots and cut diagonally into slices. Rinse orange, dry, and finely grate 2 tsp peel, then squeeze out juice.
Heat 2 tablespoons of oil in a saucepan. Sauté onion, cabbage, and carrots in oil over medium heat for 3 minutes. Add orange juice and zest, season with salt, pepper, and paprika powder. Steam covered over medium heat for approx. 8 minutes.
Meanwhile, rinse fish fillets, dab dry, salt and pepper. Fry in a pan in the remaining oil on both sides for 5-7 minutes over medium heat. Arrange fish with vegetables on plates and sprinkle with parsley topping.
