Cod with Vegetables and Garlic Oil
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,026 cal. | (49 %) | ||
| Protein | 170 g | (173 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 11.3 μg | (57 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin K | 241.1 μg | (402 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 38.7 mg | (323 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 4.6 mg | (77 %) | ||
| Biotin | 23.9 μg | (53 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 267 mg | (281 %) | ||
| Potassium | 3,995 mg | (100 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 11.3 mg | (75 %) | ||
| Iodine | 1,189 μg | (595 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 1,094 mg | |||
| Cholesterol | 300 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
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.
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.
