Dressed Cod with Onion Compote

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Dressed Cod with Onion Compote
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
323
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie323 cal.(15 %)
Protein50 g(51 %)
Fat11 g(9 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E10.9 mg(91 %)
Vitamin K36.4 μg(61 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂1.1 mg(100 %)
Niacin17.2 mg(143 %)
Vitamin B₆0.8 mg(57 %)
Folate37 μg(12 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂6.4 μg(213 %)
Vitamin C13 mg(14 %)
Potassium1,137 mg(28 %)
Calcium37 mg(4 %)
Magnesium80 mg(27 %)
Iron1.4 mg(9 %)
Iodine158 μg(79 %)
Zinc0.5 mg(6 %)
Saturated fatty acids2.5 g
Uric acid36 mg
Cholesterol156 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 cups white fish fillets (e. g. cod, sliced)
3 Tbsps Lime juice
4 shallots (finely chopped)
2 Tbsps Wheat germ oil
cup fish stock
cup vegetable stock
dark soy sauce
1 bunch cilantro (leaves finely chopped)
How healthy are the main ingredients?
Wheat germ oilshallotsoy sauce

Preparation steps

1.
Mix the fish with 2 tbsp lime juice and leave to steep for around 20 min.
2.
Fry the shallots in hot oil. Add both stocks, bring to the boil and season with the soy sauce, the remaining lime juice and ground black pepper. Add 2/3 of the coriander leaves.
3.
Arrange the fish on plate, drizzle with some of the onion sauce and garnish with the remaining coriander. Serving the remaining sauce separately.