Cod with Olives and Tomato
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
349
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 9.6 μg | (16 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 926 mg | (23 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Rinse oregano, shake dry and chop leaves. Cut olives into slices. Rinse tomatoes, remove stem and cut into cubes. Rinse cod fillets, pat dry with paper towels and season with salt and pepper.
2.
Heat olive oil and butter in a nonstick pan. Fry cod first on one side for 4-5 minutes over medium heat. Turn fish over, add tomatoes, olives and oregano around cod fillets. Fry for 4-5 minutes and then add lemon juice.
3.
Arrange cod fillets on plates and cover with remaining pan contents. Serve garnished with fresh oregano and lemon wedges.
