Cod with Fresh Apple Chutney
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
498
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 498 cal. | (24 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 37 g | (148 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 7.4 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,142 mg | (29 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 62 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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 tsp grainy Mustard
- 150 grams sugar
- 250 milliliters Herb vinegar
- also
- 4 pcs Cod (ready to cook, skinless, à 160 g)
- 2 Tbsps lemon juice
- freshly ground peppers
- 2 Tbsps butter
- ½ tsp pink peppercorns (coarsely crushed in a mortar)
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.
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