Cod with Vegetables
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
427
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 73.2 μg | (122 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 2,028 mg | (51 %) | ||
| Calcium | 194 mg | (19 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 477 μg | (239 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 392 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Cod
- lemons (juice)
- ½ bunch parsley
- 5 shallots
- 400 grams potatoes
- 2 carrots
- 100 grams Celery
- 1 stalk Leeks
- 4 Tomatoes
- 50 grams Smoked bacon
- 30 grams butter
- salt
- peppers
- 1 garlic clove
- 2 bay leaves
- ⅛ l white wine
- 400 milliliters fish stock (from a jar)
Preparation steps
1.
Peel shallots, potatoes, celery and carrots. Trim leek, cut off ends and cut into rings. Dice remaining vegetables. Blanch tomatoes in boiling water, rinse with cold water, remove skins, quarter and remove seeds. Cut the bacon into small cubes.
2.
Heat butter in a pan and add the bacon and vegetables. Fry briefly and season with salt and pepper. Peel garlic, crush and add to the pan with bay leaf. Add wine and fish stock and stir to combine.
3.
Rinse cod, pat dry, season with salt and pepper and sprinkle with lemon juice. Place the fish in a roasting pan, cover with the cooked vegetables, cover the pan and roast in a preheated oven at 170°C (approximately 350°F) for about 40 minutes. Rinse the parsley, chop finely and sprinkle over the fish.
