Fish Shaped Cod Fillets for Children
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
188
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 188 cal. | (9 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 9 μg | (3 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 342 mg | (9 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.5 mg | (3 %) | ||
| Iodine | 201 μg | (101 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Cod
- 2 sprigs Dill
- salt
- white peppers
- 2 Tbsps Pastry flour
- 4 Tbsps olive oil
- Lemon wedge (for garnish)
Preparation steps
1.
Rinse the fish, pat dry, thickly slice then cut into fish shapes with a cookie cutter.
2.
Rinse the dill, shake dry and pluck the leaves. Season the fish with salt and pepper and sprinkle with flour.
3.
Heat the olive oil in a large frying pan and sear the fish for 3-4 minutes per side. Arrange on a serving plate, sprinkle with dill and garnish with lemon wedges.
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