Cod with Rice, Almonds and Pine Nuts

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Cod with Rice, Almonds and Pine Nuts
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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
557
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie557 cal.(27 %)
Protein26 g(27 %)
Fat23 g(20 %)
Carbohydrates60 g(40 %)
Sugar added9 g(36 %)
Roughage4 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.3 μg(7 %)
Vitamin E6.1 mg(51 %)
Vitamin K15.1 μg(25 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.3 mg(21 %)
Folate31 μg(10 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C7 mg(7 %)
Potassium560 mg(14 %)
Calcium54 mg(5 %)
Magnesium100 mg(33 %)
Iron2.5 mg(17 %)
Iodine202 μg(101 %)
Zinc2.2 mg(28 %)
Saturated fatty acids7.6 g
Uric acid160 mg
Cholesterol55 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
350 grams Cod
1 tsp lemon juice
3 Tbsps butter
250 grams Long grain rice
1 tsp Curry powder
¼ tsp ground Turmeric
50 grams candied orange (piece)
50 grams slivered almonds
50 grams Pine nuts
½ bunch parsley
salt (and pepper)
How healthy are the main ingredients?
Long grain ricePine nutsparsleysalt

Preparation steps

1.

Rinse fish, pat dry, season with salt and pepper and sprinkle with lemon juice. Cook rice according to package instructions and stir in curry and turmeric.

2.

Fry the fish in butter on both sides for 4 minutes and remove from pan. Cut fish into small pieces. Slice candied orange peel into thin strips.

3.

Toast almonds and pine nuts in a dry frying pan. Mix fish, orange peel and nuts with the rice, season with salt and pepper and garnish with parsley leaves.