Cod with Mushrooms and Soy Sauce
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
221
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 221 cal. | (11 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 89.7 μg | (150 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 22.3 μg | (50 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,295 mg | (32 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 372 μg | (186 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Cod
- 400 grams button Mushroom
- 2 stalks Leeks
- 2 Tbsps vegetable oil
- salt
- freshly ground peppers
- 2 Tbsps soy sauce
- 120 milliliters Vegetable broth
- 2 Tbsps finely chopped parsley
Preparation steps
1.
Rinse the cod, pat dry and cut into bite-sized pieces.
Wipe and trim the mushrooms and cut into slices. Rinse and trim the leeks and cut into rings.
2.
Fry the fish until golden brown in some oil. Season with salt and pepper and then remove from the pan.
Sauté the leeks with the mushrooms in some more oil over medium heat for about 5 minutes. Add the soy sauce and the broth, season with salt and pepper and return the fish to the pan. Cover and simmer for about 10 minutes over low heat.
3.
Serve seasoned to taste and garnished with parsley.
