Cod with Vegetables
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
239
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 159 mg | (167 %) | ||
| Potassium | 1,181 mg | (30 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 348 μg | (174 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Cod
- 2 lemons
- 500 grams Eggplant
- 350 grams Zucchini
- 2 Red Bell pepper
- 3 garlic cloves
- 1 bunch Basil
- 2 Tbsps olive oil
- 1 Tbsp herbes de Provence
- salt
- peppers
Preparation steps
1.
Rinse lemons in hot water and grate zest. Squeeze lemon juice and sprinkle fish fillet with it. Cut fish fillets into large, bite-sized pieces.
2.
Rinse, trim and dice eggplants and zucchini. Season eggplants with salt and let stand briefly. Rinse and halve bell peppers, remove seeds and ribs, dice. Peel garlic and chop finely. Rinse basil and chop finely half of basil. Rinse and drain eggplants well.
3.
Heat oil in a pan and saute garlic for a few seconds, add vegetables and saute for about 5 minutes. Add fish and saute for 10 more minutes on medium heat. Sprinkle with remaining basil.
4.
If desired, serve fish and vegetables with rice.
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