Cod with Spicy Fruit Sauce
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
493
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 73 g | (74 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 117.9 μg | (197 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26.5 mg | (221 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 297 μg | (99 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 2,306 mg | (58 %) | ||
| Calcium | 290 mg | (29 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 879 μg | (440 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 627 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ kilograms Cod
- 600 grams unsweetened Pineapple (from a can)
- 4 stalks Leeks
- 2 Tbsps cold pressed sunflower oil
- 1 pc fresh ginger
- 2 dried red chili peppers
- 1 lemon (juiced)
- salt
- freshly ground peppers
Preparation steps
1.
Rinse the fish, pat dry with paper towels, then season with salt, pepper and lemon zest. Trim, rinse and cut the leeks into thin slices. Drain the pineapple and cut the slices. Heat the oil in a roasting pan, heat, add the pineapple slices and the leeks and sauté for about 5 minutes.
2.
Peel the ginger and finely chop. Cut the chiles into thin rings. Add both to the pan and mix. Place the fish on the vegetables, cover, and simmer gently 20-30 minutes over low heat. Serve immediately.
