Cod with Olives and Tomato

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Cod with Olives and Tomato
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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)
Calorie349 cal.(17 %)
Protein37 g(38 %)
Fat20 g(17 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.7 μg(14 %)
Vitamin E4.6 mg(38 %)
Vitamin K9.6 μg(16 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin13.4 mg(112 %)
Vitamin B₆0.5 mg(36 %)
Folate55 μg(18 %)
Pantothenic acid0.9 mg(15 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C32 mg(34 %)
Potassium926 mg(23 %)
Calcium95 mg(10 %)
Magnesium69 mg(23 %)
Iron1.6 mg(11 %)
Iodine460 μg(230 %)
Zinc1 mg(13 %)
Saturated fatty acids7.2 g
Uric acid238 mg
Cholesterol90 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
3 sprigs oregano
80 grams green Olives (pitted)
4 Tomatoes
4 Cod (each 140 grams)
salt
freshly ground peppers
3 Tbsps olive oil
40 grams butter
½ lemon (juiced)
fresh oregano (for garnish)
Lemon wedge (for garnish)
How healthy are the main ingredients?
Oliveolive oiloreganoTomatosaltlemon

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.