Healthy Gourmet Kitchen

Cod with Carrots and Napa Cabbage

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(4 votes)
Cod with Carrots and Napa Cabbage

Cod with Carrots and Napa Cabbage - Easy seafood dinner!

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30 min.

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein30 g(31 %)
Fat9 g(8 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A1.4 mg(175 %)
Vitamin D2 μg(10 %)
Vitamin E3.8 mg(32 %)
Vitamin K24.9 μg(42 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11 mg(92 %)
Vitamin B₆0.7 mg(50 %)
Folate116 μg(39 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C93 mg(98 %)
Potassium1,110 mg(28 %)
Calcium136 mg(14 %)
Magnesium62 mg(21 %)
Iron1.6 mg(11 %)
Iodine365 μg(183 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1 g
Uric acid209 mg
Cholesterol51 mg
Complete sugar12 g


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
ground paprika
4 sm pieces Cod (about 6 ounces)
How healthy are the main ingredients?
Napa cabbageparsleygarlic cloveonioncarrotsalt

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.