Cod with Spicy Tomato Confit
Nutritional values
(Percentage of daily recommendation)
| Calorie | 264 cal. | (13 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 16.3 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,194 mg | (30 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 lemons (juiced)
- 4 pcs Cod (each about 200 grams)
- 800 grams Tomatoes
- 3 red chili peppers
- 3 Tbsps olive oil
- salt
- freshly ground pepper
- 1 tsp Sambal oelek
Preparation steps
Rinse the cod, pat dry and place in a dish. Drizzle with the lemon juice and marinate for 15 minutes.
Blanch the tomatoes in a pot of boiling water, peel, quarter and remove seeds. Cut half the tomatoes into cubes. Cut the remaining tomatoes into strips.
Cut the chile peppers in half lengthwise, remove seeds and white ribs, and finely chop.
Heat 2 tablespoons of the olive oil in a skillet. Add the chiles, and cook until fragrant. Stir in the tomatoes and simmer over low heat for 5 minutes. Season with salt and pepper to taste, and the sambal oelek.
Pat the cod fillets dry and season with salt and pepper to taste. Heat 1 tablespoon of the olive oil in a nonstick skillet set over low heat. Cook the cod for 3-4 minutes per side. Serve the cod on plates with the spicy tomato confit.
