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Cod with Leeks
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 61.5 μg | (103 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,115 mg | (28 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 471 μg | (236 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the cod
- 2 stalks Leeks
- 2 Tbsps olive oil
- 100 milliliters dry white wine
- 4 Tbsps Créme legére
- 4 Cod (each about 140 grams)
- salt
- peppers
- For garnishing
- Dill
- Lemon wedge
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Preparation steps
1.
Rinse leeks and cut into thick rings. Heat 1 tablespoon of oil in a pan and saute leeks for about 1-2 minutes. Deglaze pan with wine and a little water and simmer for about 8 minutes or until tender.
2.
Rinse fish and pat dry, season with salt and pepper. Heat remaining oil in a pan and cook fish for about 6 minutes or until golden brown on both sides.
3.
Add pastry cream to leeks and season with salt and pepper.
4.
Spread leeks with sauce on plates and top with fish. Garnish with dill and lemon, serve.
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