Dressed Cod with Onion Compote
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 6.4 μg | (213 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,137 mg | (28 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 158 μg | (79 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
- ⅔ cup fish stock
- ⅔ cup vegetable stock
- dark soy sauce
- 1 bunch cilantro (leaves finely chopped)
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.
