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EatSmarter exclusive recipe

Fried Cod

with Orange Compote and Spinach
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Fried Cod

Fried Cod - Delicate white fish on a tender bed of spinach

Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
342
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie342 kcal(16 %)
Protein41 g(42 %)
Fat10 g(9 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage6.5 g(22 %)
Vitamin A0.9 mg(113 %)
Vitamin D3.6 μg(18 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate98 μg(33 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C102 mg(107 %)
Potassium1,153 mg(29 %)
Calcium236 mg(24 %)
Magnesium124 mg(41 %)
Iron5 mg(33 %)
Iodine256 μg(128 %)
Zinc1.8 mg(23 %)
Saturated fatty acids2.4 g
Uric acid327 mg
Cholesterol115 mg
Development of this recipe:

Ingredients

for
4
servings
400 grams
baby Spinach
4
1
1
1 tablespoon
100 milliliters
4
Cod fillets (with skin; à 180 g, alternatively catfish or salmon filet)
3 tablespoons
1 tablespoon
1 tablespoon
3 sprigs
1 teaspoon
Preparation

Kitchen utensils

1 Salad spinner, 1 Cutting board, 1 Small knife, 1 Small bowl, 1 Tablespoon, 1 Pot, 1 Measuring cups, 1 flat Plate, 1 Non-stick pan, 1 Slotted spatula, 1 Wooden spoon, 1 Large knife, 1 Teaspoon, 1 Paper towel

Preparation steps

1.
Fried Cod preparation step 1

Trim spinach, rinse and spin dry well.

2.
Fried Cod preparation step 2

Cut off the orange peel, so all of the bitter white pith is removed.

3.
Fried Cod preparation step 3

Working over a bowl to catch the juices, cut between membranes to remove whole orange segments. 

4.
Fried Cod preparation step 4

Peel the onion and garlic and chop finely. Heat the canola oil in a pot and sauté onion and garlic until translucent.

5.
Fried Cod preparation step 5

Measure out 250 ml (approximately 1 cup) of orange juice. Add with the vegetable broth to the pot and let boil until reduced by half.

6.
Fried Cod preparation step 6

Rinse fish, pat dry and season with salt and pepper.

7.
Fried Cod preparation step 7

Place flour on a plate. Dredge fish in flour, tapping off excess. 

8.
Fried Cod preparation step 8

Heat olive oil in a non-stick pan. Fry fish fillets first on the skin side for 4-5 minutes over medium heat. Then turn fish and cook for another 2-3 minutes. Keep warm.

9.
Fried Cod preparation step 9

Melt the butter in another pot. Add spinach and season with salt and pepper.

10.
Fried Cod preparation step 10

Rinse lemon verbena, shake dry, pluck off the leaves and chop coarsely. 

11.
Fried Cod preparation step 11

Add orange segments to orange sauce and season with salt, pepper and honey. Divide spinach and orange sauce among plates, top with fish, garnish with lemon verbena and serve.

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