Cod with Vegetables and Garlic Oil

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Cod with Vegetables and Garlic Oil
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Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 2 d. 50 min.
Ready in
Calories:
1026
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,026 cal.(49 %)
Protein170 g(173 %)
Fat13 g(11 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage8.4 g(28 %)
Vitamin A0.3 mg(38 %)
Vitamin D11.3 μg(57 %)
Vitamin E12.1 mg(101 %)
Vitamin K241.1 μg(402 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin38.7 mg(323 %)
Vitamin B₆1.2 mg(86 %)
Folate178 μg(59 %)
Pantothenic acid4.6 mg(77 %)
Biotin23.9 μg(53 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C267 mg(281 %)
Potassium3,995 mg(100 %)
Calcium220 mg(22 %)
Magnesium185 mg(62 %)
Iron11.3 mg(75 %)
Iodine1,189 μg(595 %)
Zinc3.4 mg(43 %)
Saturated fatty acids2.1 g
Uric acid1,094 mg
Cholesterol300 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
800 grams Stockfish
150 grams Pastry flour
salt
freshly ground peppers
1 tsp ground dried rosemary
4 Tbsps dry white wine
400 grams potatoes
1 Broccoli
2 red Bell pepper
2 great white onions
For the garlic oil
1 garlic clove
olive oil (cold pressed)
How healthy are the main ingredients?
potatosaltBroccolioniongarlic cloveolive oil

Preparation steps

1.

Place the cod in a bowl and cover with cold water. Soak the fish 1-2 days, changing the water as often as possible so that the fish loses salt.

2.

Mix flour with pepper, a little salt and rosemary powder. Drain the dried cod, pat dry and cut into portions, then coat with flour. Press the flour down slightly. Grease a roasting pan with oil and put in the fish. Drizzle the fish with 4 tablespoons olive oil and white wine. Bake in a preheated oven (convection 200°C, approximately 400°F) about 20 minutes until golden brown, turning once.

3.

Rinse broccoli, cut into florets and blanch in boiling salted water for about 6 minutes. Rinse peppers, cut in half, remove seeds and ribs and quarter lengthwise. Broil the peppers in the oven on both sides. Cook potatoes with the skin in sufficient boiling salted water about 20-25 minutes, then drain. Peel the onions, cut in half and cook in plenty of boiling salted water for 20 minutes. Drain well.

4.

For garlic oil, pluck cloves, peel and cut into thin slices. Heat 150 ml (approximately 3/4 cup) oil in a pan and saute the garlic until golden. Do not roast dark under any circumstances or garlic will taste bitter. Immediately pour the oil from the pan once the garlic is the correct color.

5.

Serve the cod with vegetables on plates and drizzle with garlic slices and the garlic oil. Excess oil can keep well in a screw-top jar.

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