Cod with Orange Sauce and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 38.5 μg | (64 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,702 mg | (43 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 467 μg | (234 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 24 g |
Preparation steps
With a sharp knife, remove peel and pith from one of the oranges. Cut into slices. Squeeze juice from the remaining orange.
Rinse fish, pat dry, season with salt and drizzle with 2 tablespoons orange juice.
Rinse zucchini, trim ends and cut lengthwise into sticks. Peel, rinse and slice carrots. Rinse, trim and cut scallions into large pieces. Blanch vegetables in boiling salted water, about 4 minutes. Rinse vegetables with cold water and drain well. Peel, chop and sauté shallots in butter. Add orange juice and vegetables and cook about 2 minutes. Place fish fillets on the vegetables, cover tightly and cook about 10 minutes. Remove fish and keep warm. Stir in cream and simmer briefly. Place orange slices on fish fillets and serve with vegetables and orange sauce. Garnish with parsley leaves.
