Cod with Dried Fruit
Nutritional values
(Percentage of daily recommendation)
| Calorie | 774 cal. | (37 %) | ||
| Protein | 124 g | (127 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 8.5 μg | (43 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 46.1 μg | (77 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.4 mg | (228 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 20 μg | (44 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 2,838 mg | (71 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 8.7 mg | (58 %) | ||
| Iodine | 874 μg | (437 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 744 mg | |||
| Cholesterol | 225 mg | |||
| Complete sugar | 13 g |
Ingredients
Preparation steps
Cover the fish covered in the refrigerator with water for 2 days. Change the water several times.
On day of cooking, soak the prunes and raisins in water.
Boil plenty of water and the add the tomato and fish separate to blanch. Leave for a few minutes.
Drain the fish, remove the bones and cut into bite-sized pieces. Peel the tomato, remove the seeds and stem and cut into pieces.
Peel the onions and garlic and finely chop. Rinse the parsley, shake dry, pluck the leaves from the branches and finely chop. Toast the pine nuts in a dry frying pan until golden brown. Heat the olive oil and sauté the onion with the garlic until soft. Add the fish, drain the dried fruit and add. Stir in the parsley and tomatoes and season with a little salt and pepper. Add a little water and cook for 20-25 minutes on low heat and covered.
Arrange on plates and serve garnished with pine nuts and basil leaves.
