Cod with Prosciutto and Tomatoes
Cod with prosciutto and tomatoes - The savory prosciutto gives this dish that certain something.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 981 mg | (25 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 371 μg | (186 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 72 mg |
Ingredients
- Ingredients
- 2 shallots
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 tsp powdered sugar (5 grams)
- 400 grams Cherry tomatoes
- 100 milliliters dry white wine
- 1 Tbsp balsamic vinegar
- 80 grams black pitted Olives
- salt
- peppers
- 4 Cod (each 160 grams)
- 4 slices Prosciutto (20 grams each)
- 4 stalks Basil
Preparation steps
Peel shallots and garlic. Cut shallots into rings and garlic into thin slices.
Heat 1 tablespoon oil in a pan. Sauté garlic and shallots over medium heat for 3-4 minutes. Dust with powdered sugar and let caramelize slightly.
Rinse and halve the tomatoes. Add to the pan, deglaze with wine and balsamic vinegar and remove from heat. Chop olives coarsely and add to the pan. Season with salt and pepper.
Rinse cod fillets under cold water, pat dry and season with pepper and a little salt. Wrap 1 prosciutto slice around each fillet. Heat the remaining oil in a pan. Add fish fillets and fry over medium heat on both sides until golden brown, 6-8 minutes.
Meanwhile, rinse basil, shake dry and chop. Arrange tomato mixture and fish on 4 plates and sprinkle with basil.
