Cod with Nut Topping
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
493
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 921 mg | (23 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 461 μg | (231 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod
- 1 lemon (juice and zest)
- ½ cup white wine
- 3 Tbsps olive oil
- 2 cloves garlic cloves (finely chopped)
- 1 ½ cups fresh breadcrumbs
- 1 cup chopped Hazelnuts
- chopped Chives (to garnish)
Preparation steps
1.
Wash the cod and pat dry with kitchen paper. Sprinkle with a little of the lemon juice and place in a steamer.
2.
Pour about a cup of water into the bottom of the steamer and add the wine. Steam the fish for about 10 minutes or until the fish is nearly cooked through.
3.
Meanwhile, heat the olive oil in a frying pan (skillet) and gently fry the garlic until soft but not brown. Add the breadcrumbs and hazelnuts and cook until lightly browned. Stir in the lemon zest and the remaining juice and season with salt and pepper.
4.
Place the fish on warmed serving plates, top with the crust and serve garnished with the chopped chives.
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