Cod with Tomatoes
Cod with Tomatoes - Simple, light Mediterranean meal: Cod on a bed of colorful tomatoes
Healthy, because
Even smarter
Nutritional values
Just one portion of this dish contains more than your daily requirement of iodine, which supports thyroid health. The lycopene contained in the tomatoes defends the body's cells against damaging free radicals.
Feel free to use another type of fish in this dish, such as salmon or swordfish.
(Percentage of daily recommendation)
| Calorie | 251 cal. | (12 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 300 μg | (150 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 88 mg |
Ingredients
- Ingredients
- 1 garlic clove
- 1 small Organic orange
- 1 lb small yellow and red Tomatoes
- 1 bunch scallions
- 1 oz Caper (from a jar)
- 12 green Olives (pitted)
- salt
- peppers
- 1 Tbsp balsamic vinegar
- 3 Tbsps olive oil
- 4 Cod (about 3 oz.)
- Basil (as desired)
Kitchen utensils
Preparation steps
Peel garlic. Rub a baking dish with garlic clove.
Rinse orange in hot water, wipe dry and cut into slices.
Rinse tomatoes and cut out stems.
Cut or halve tomatoes into thick slices, depending on size.
Trim scallions, rinse and cut into thin rings. Drain the capers.
Flatten olives with a knife. Mix all prepared ingredients with salt, pepper, balsamic vinegar, and olive oil and pour it 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 400°F for 15-20 minutes. Rinse basil, shake dry, pluck leaves, coarsely chop and sprinkle over the fish before serving.
