Cod with Roasted Bell Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 21.2 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 182 mg | (192 %) | ||
| Potassium | 819 mg | (20 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 347 μg | (174 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 Red Bell pepper
- 1 green Bell pepper
- 1 Tbsp black, pitted Olives
- 1 garlic clove
- 600 grams Cod (ready to cook, with skin)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- olive oil
- 2 Tbsps butter
- 80 milliliters dry white wine
- Basil (for garnish)
- Dill (for garnish)
Preparation steps
Preheat the oven to 250°C (approximately 475°F).
Rinse the bell peppers, halve, remove the ribs and seeds and place skin side up on a baking sheet. Bake until the skin begins to turn black and bubble. Remove the pepper halves to a bowl and cover with plastic wrap. Allow to cool slightly, then remove the skins and cut into thin strips.
Peel and finely chop the garlic. Coarsely chop the olives.
Rinse the fish, pat dry, and cut into 4 equal portions. Season with salt and pepper, drizzle with lemon juice and place skin-side down in a hot pan with 2 tablespoons oil. Cook until the skin is browned, carefully flip, reduce the heat and add the butter to the pan. Cook until the fish is opaque.
In a separate pan, heat 1 tablespoon of olive oil and sauté the garlic, peppers and olives briefly. Deglaze with the wine, season with salt and pepper and simmer for 2-3 minutes.
Place the fish, skin-side down, onto warmed plates, top with the sautéed vegetables and garnish with fresh basil and dill.
