Cod with Salsa

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Cod with Salsa
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Health Score:
Health Score
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 36 min.
Ready in
Calories:
253
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie253 kcal(12 %)
Protein20.77 g(21 %)
Fat12.9 g(11 %)
Carbohydrates15.93 g(11 %)
Sugar added0 g(0 %)
Roughage4.82 g(16 %)
Vitamin A309.24 mg(38,655 %)
Vitamin D0.54 μg(3 %)
Vitamin E2.57 mg(21 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.13 mg(12 %)
Niacin7.29 mg(61 %)
Vitamin B₆0.44 mg(31 %)
Folate68.23 μg(23 %)
Pantothenic acid0.65 mg(11 %)
Biotin13.92 μg(31 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C78.71 mg(83 %)
Potassium1,143.3 mg(29 %)
Calcium57.61 mg(6 %)
Magnesium64.29 mg(21 %)
Iron3.36 mg(22 %)
Iodine0.22 μg(0 %)
Zinc1.01 mg(13 %)
Saturated fatty acids1.76 g
Cholesterol51.3 mg
Author of this recipe:
How healthy are the main ingredients?
Sesame seed

Ingredients

for
4
Ingredients
5
6
yellow Tomatoes
3 tablespoons
3
1
1
1 handful
10 grams
2 tablespoons
4
fish fillets (each about 150 grams, such as pollock or cod)

Preparation steps

1.

Rinse and dry tomatoes. Halve (or cut into wedges) red and 4 yellow tomatoes and remove stalks, depending on size. Blanch remaining yellow tomatoes in boiling water, rinse in cold water and peel. Coarsely chop and combine with 1 tablespoon of oil, purée.

2.

Rinse and dry scallions, halve lengthwise and cut into fine rings. Halve chile pepper, remove seeds and ribs and dice finely. Peel garlic and squeeze into pureed tomatoes. Rinse arugula and shake dry. Set some leaves aside for garnishing, finely chop the rest. Add together with scallions and chile pepper to tomato puree. Add 1-2 tablespoons of lemon juice and season with salt and pepper.

3.

Rinse fish fillets and pat dry. Drizzle with remaining lemon juice and season with salt and pepper. Heat remaining oil in a pan and cook fish for about 6 minutes, turning.

4.

Arrange tomatoes and arugula on plates. Top with fish and salsa on top and serve.