Cod with Mixed Vegetables

0
Average: 0 (0 votes)
(0 votes)
Cod with Mixed Vegetables
share Share
print
bookmark_border Copy URL
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)
Calorie304 cal.(14 %)
Protein38 g(39 %)
Fat13 g(11 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.7 μg(14 %)
Vitamin E3.2 mg(27 %)
Vitamin K3.3 μg(6 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.7 mg(50 %)
Folate43 μg(14 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C32 mg(34 %)
Potassium1,153 mg(29 %)
Calcium118 mg(12 %)
Magnesium58 mg(19 %)
Iron2.5 mg(17 %)
Iodine463 μg(232 %)
Zinc1.4 mg(18 %)
Saturated fatty acids5.1 g
Uric acid242 mg
Cholesterol85 mg
Complete sugar5 g

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
How healthy are the main ingredients?
shallotolive oilthymeOrangesalt

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.