Cod with Orange-Glazed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 34.9 μg | (58 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 238 μg | (119 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 400 grams Cod
- 1 Orange
- 3 Zucchini
- 2 large carrots
- 3 Tbsps freshly squeezed Orange juice
- 5 Tbsps white wine
- 5 Tbsps butter
- 1 Tbsp cornstarch
- 1 bunch scallions
- salt
- peppers
- 1 tsp ground cilantro
- Coriander
Preparation steps
Rinse cod fillet and pat dry. Season with salt and pepper to taste and drizzle with lemon juice. Set aside. Rinse the scallion and cut into pieces. Rinse and halve the zucchini and cut into sticks. Rinse, peel and slice the carrots. Melt 3 tablespoons of butter in a skillet. Add the scallions, zucchini and carrots and cook for 10 minutes. In a bowl, dissolve cornstarch in enough water to make a paste. Stir the orange juice, white wine and cornstarch into the vegetables and allow to simmer until thick and saucy, about 3 minutes. Season with salt and pepper to taste, and coriander.
Heat the remaining butter in a skillet. Add the cod and sear until golden on each side, about 2-3 minutes. Use a sharp knife to peel the orange and remove the pith. Cut into slices. To serve, arrange a slice of orange on top of each piece of cod. Divide the vegetables and cod between plates and top with coriander leaves.
