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Cod with Tomatoes

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Cod with Tomatoes

Cod with Tomatoes - Simple, light Mediterranean meal: Cod on a bed of colorful tomatoes

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
251
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie251 kcal(12 %)
Protein32 g(33 %)
Fat9 g(8 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.3 μg(12 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10 mg(83 %)
Vitamin B₆0.6 mg(43 %)
Folate75 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C42 mg(44 %)
Potassium995 mg(25 %)
Calcium139 mg(14 %)
Magnesium91 mg(30 %)
Iron2.3 mg(15 %)
Iodine300 μg(150 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.5 g
Uric acid215 mg
Cholesterol88 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
1
1 pound
small yellow and red firm Tomato
1 bunch
1 ounce
Caper (from a jar)
12
green Olives (pitted)
1 tablespoon
3 tablespoons
4
Cod fillet (about 175 grams)
Basil (as desired)
Preparation

Kitchen utensils

1 Casserole dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Oven rack

Preparation steps

1.
Cod with Tomatoes preparation step 1

Peel garlic. Rub a baking dish with garlic clove.

2.
Cod with Tomatoes preparation step 2

Rinse orange in hot water, wipe dry and cut into slices.

3.
Cod with Tomatoes preparation step 3

Rinse tomatoes and cut out stems.

4.
Cod with Tomatoes preparation step 4

Cut or halve tomatoes into thick slices, depending on size.

5.
Cod with Tomatoes preparation step 5

Trim scallions, rinse and cut into thin rings. Drain the capers.

6.
Cod with Tomatoes preparation step 6

Flatten olives with a knife. Mix all prepared ingredients with salt, pepper, balsamic vinegar and olive oil and pour into the baking dish. Rinse fish fillets, pat dry, season lightly with salt and pepper and place on the tomato mixture. Bake the oven rack in the preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 15-20 minutes. Rinse basil, shake dry, pluck leaves, coarsely chop and sprinkle over the fish before serving.