Cod with Mixed Vegetables
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
304
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 3.3 μg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,153 mg | (29 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 463 μg | (232 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 4 Cod (250 grams each)
- ½ Orange (organic)
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 50 milliliters white wine
- 2 sprigs thyme
- fresh bay leaves
- For the vegetables
- 500 grams red paprika
- 500 grams shallots
- 2 Tbsps butter
- 50 milliliters Vegetable broth
Preparation steps
1.
For the fish, rinse the orange and squeeze the juice.
Rinse the fish, pat dry and season with salt and pepper. Drizzle with orange juice and leave to marinate for about 30 minutes.
2.
Rinse the herbs and coarsely chop the thyme leaves.
3.
For the vegetables, rinse and trim the bell peppers, cut in half, remove the seeds and ribs and cut into segments. Peel the shallots and cut in half.
Fry the fish in a large skillet in some oil. Add the vegetables, chopped thyme and 2 bay leaves. Pour in the wine and broth and stew over medium heat for 5-8 minutes, covered.
4.
Remove the bay leaves and season with salt and pepper. Arrange on plates with the vegetables and serve garnished with herbs.
5.
Suggestion: Serve with potatoes or rich buttered rice.
