Cod with Spicy Tomato Confit

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Cod with Spicy Tomato Confit
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
264
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie264 cal.(13 %)
Protein38 g(39 %)
Fat9 g(8 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.6 μg(13 %)
Vitamin E4.7 mg(39 %)
Vitamin K16.3 μg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.6 mg(43 %)
Folate85 μg(28 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C56 mg(59 %)
Potassium1,194 mg(30 %)
Calcium77 mg(8 %)
Magnesium74 mg(25 %)
Iron1.4 mg(9 %)
Iodine460 μg(230 %)
Zinc1 mg(13 %)
Saturated fatty acids1.4 g
Uric acid244 mg
Cholesterol68 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Tomatoolive oillemonsalt

Preparation steps

1.

Rinse the cod, pat dry and place in a dish. Drizzle with the lemon juice and marinate for 15 minutes.

2.

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.

3.

Cut the chile peppers in half lengthwise, remove seeds and white ribs, and finely chop.

4.

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.

5.

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.