Cod with Fresh Apple Chutney

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Cod with Fresh Apple Chutney
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Health Score:
6,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
526
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie526 kcal(25 %)
Protein27.51 g(28 %)
Fat6.99 g(6 %)
Carbohydrates88.87 g(59 %)
Sugar added37.42 g(150 %)
Roughage3.86 g(13 %)
Vitamin A100.69 mg(12,586 %)
Vitamin D1.36 μg(7 %)
Vitamin E1.37 mg(11 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.14 mg(13 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.43 mg(31 %)
Folate27.03 μg(9 %)
Pantothenic acid0.35 mg(6 %)
Biotin3.73 μg(8 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C14.99 mg(16 %)
Potassium662.57 mg(17 %)
Calcium50.49 mg(5 %)
Magnesium60.77 mg(20 %)
Iron1.47 mg(10 %)
Iodine1 μg(1 %)
Zinc0.85 mg(11 %)
Saturated fatty acids3.83 g
Cholesterol77.63 mg

Ingredients

for
4
For the chutney
250 grams tart Apple (such as Granny Smith)
200 grams onions
120 grams tomatoes
½ bunch mint
80 grams raisins
salt
½ teaspoon grainy Mustard
150 grams sugar
250 milliliters Herb vinegar
also
4 pieces Cod (ready to cook, skinless, à 160 g)
2 tablespoons lemon juice
freshly ground peppers
2 tablespoons butter
½ teaspoon pink peppercorns (coarsely crushed in a mortar)
How healthy are the main ingredients?
Appleonionsugartomatoraisinsmint

Preparation steps

1.

Peel, quarter, and core apples, then cut into thin slices. Peel and dice onions. Rinse tomatoes, cut into eighths, remove seeds and dice. Rinse mint, shake dry and finely chop leaves. In a pot, combine apples with onions, tomatoes, mint, raisins, salt to taste, mustard, sugar, and vinegar. Simmer about 20 minutes. Season to taste and set aside.

2.

Rinse cod fillets, pat dry, sprinkle with lemon juice and season with salt and pepper.

3.

Heat butter in a pan over low to medium heat. Add cod fillet and fry, 3 minutes per side.

4.

To serve, divide chutney (hot or cold) among plates and top with cod fillets. Sprinkle with pink peppercorns and garnish with mint leaves, if desired.