Cod with Spicy Tomato Compote and Citrus Crisps
(1 vote)
(1 vote)
Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
209
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 869 mg | (22 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 292 μg | (146 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the Compote
- 500 grams Tomatoes
- 1 shallot
- 2 Tbsps sugar
- 2 Tbsps balsamic vinegar
- 1 Tbsp freshly grated ginger
- 1 bay leaf
- 2 sprigs thyme
- salt
- fresh cracked peppers
- For the Fish
- 500 grams Cod (with skin, ready to cook)
- 250 milliliters fish stock
- 100 milliliters dry white wine
- 2 Lavender
Preparation steps
1.
Rinse tomatoes, cut out stalks and dice. Peel shallots and finely dice. Caramelize the sugar in a saucepan and pour in the vinegar. Mix in tomato and simmer about 30 minutes, stirring occasionally. Add ginger, bay leaf and thyme during the last 10 minutes.
2.
Rinse the cod, pat dry and cut into four pieces. In a pot, bring the broth, wine and lavender flowers to a boil. Place the fish in the broth, remove from the heat and leave 4-5 minutes, until just cooked.
3.
Remove the herbs from the compote and season with salt and pepper. Using a square form, spread compote on four plates. Top with a slice of fish. Season with a little sea salt and garnish with lavender flowers.
4.
Serve as desired with lemon crisps.
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