Cod with Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 42.4 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,196 mg | (30 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 5 Red Tomatoes
- 6 yellow Tomatoes
- 3 Tbsps olive oil
- 3 scallions
- 1 green chili pepper
- 1 garlic clove
- 1 handful Arugula
- 10 grams Sesame seeds
- 2 Tbsps lemon juice
- salt
- peppers
- 4 fish fillets (each about 150 grams, such as pollock or cod)
Preparation steps
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.
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.
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.
Arrange tomatoes and arugula on plates. Top with fish and salsa on top and serve.
