Cod with Vegetables

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Cod with Vegetables
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
316
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie316 cal.(15 %)
Protein41 g(42 %)
Fat8 g(7 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A0.7 mg(88 %)
Vitamin D2.7 μg(14 %)
Vitamin E3 mg(25 %)
Vitamin K37.2 μg(62 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.7 mg(50 %)
Folate89 μg(30 %)
Pantothenic acid1 mg(17 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C31 mg(33 %)
Potassium1,313 mg(33 %)
Calcium154 mg(15 %)
Magnesium91 mg(30 %)
Iron2 mg(13 %)
Iodine473 μg(237 %)
Zinc1.7 mg(21 %)
Saturated fatty acids4.4 g
Uric acid292 mg
Cholesterol99 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
1 onion
1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
30 grams butter
4 Cod (each 160 grams)
salt
freshly ground peppers
1 Tbsp lemon juice
200 milliliters fish stock
200 milliliters white wine
2 centiliters Noilly Prat
2 Tbsps Horseradish (freshly grated)
For garnish
1 Tbsp Dill (chopped)
1 Tbsp scallions
How healthy are the main ingredients?
HorseradishDillonionsalt

Preparation steps

1.

Peel onion and cut into rings. Trim soup vegetables, rinse and cut into thin strips.

2.

Rinse cod pieces and pat dry. Season with salt and pepper and sprinkle with lemon juice.

3.

Heat butter in a large pot. Add onion and soup vegetables and sauté briefly. Add the fish stock, white wine and Noilly Prat and bring to a boil, then reduce heat and place the cod in the pot. Cover and simmer until done, about 15 minutes (do not boil).

4.

Stir 1 tablespoon horseradish into the broth and season with salt and pepper.

5.

Arrange fish with the vegetables and some broth on warmed plates. Sprinkle with dill, chives and remaining horseradish. Serve with boiled potatoes, if desired.

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