Cod with Leeks

5
Average: 5 (1 vote)
(1 vote)
Cod with Leeks
share Share
print
bookmark_border Copy URL
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)
Calorie293 cal.(14 %)
Protein39 g(40 %)
Fat10 g(9 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.6 μg(13 %)
Vitamin E3.4 mg(28 %)
Vitamin K61.5 μg(103 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14 mg(117 %)
Vitamin B₆0.7 mg(50 %)
Folate148 μg(49 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C43 mg(45 %)
Potassium1,115 mg(28 %)
Calcium162 mg(16 %)
Magnesium76 mg(25 %)
Iron2 mg(13 %)
Iodine471 μg(236 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3.4 g
Uric acid314 mg
Cholesterol78 mg
Complete sugar5 g

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
How healthy are the main ingredients?
Leekolive oilsaltDill

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.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks