Cod with Spinach
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 491 μg | (818 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 201 μg | (67 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,374 mg | (34 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 359 μg | (180 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 282 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 pc fresh ginger (about 2 cm) (approximately 3/4 inch)
- 2 fresh, red chili peppers
- 500 grams Spinach
- 600 grams Cod
- ½ lemon (thinly peeled lemon zest)
- 2 garlic cloves
- 4 Tbsps soy sauce
- 3 Tbsps Canola oil
- 1 Tbsp sugar
- lemons (juice)
- Iodized salt
- freshly ground peppers
- 150 grams Rice (parboiled)
Preparation steps
Bring rice and 350 ml (approximately 1.5 cup) of water to a boil, turn off heat and let stand until rice is done.
Cut lemon peel in strips. Peel ginger and garlic, cut half into slices, press the rest through garlic press.
Rinse chile, cut lengthwise, remove seeds and cut into strips.
Make sauce by combining soy sauce, 4 tablespoons of water, 2 tablespoons of oil, sugar, 1 tablespoon of lemon juice, squeezed ginger and garlic. Season with salt and pepper.
Rinse and spin dry spinach.
In a pot, bring to a boil about 500 ml (approximately 2 1/3 cup) of water with lemon peel, ginger and garlic slices. Brush matching steamer with 1 tablespoon of oil. Line steamer with spinach leaves.
Cut fish fillets into large serving portions. Place fish on top of spinach, sprinkle with remaining lemon juice, season with salt and pepper and sprinkle with chile pepper. Steam, covered, for approximately 5 minutes..
Arrange rice on plates, top with fish. Drizzle with prepared sauce and serve.
