Fried Cod Fillets with Warm Cabbage and Mint Salad

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Fried Cod Fillets with Warm Cabbage and Mint Salad
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
324
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie324 cal.(15 %)
Protein28 g(29 %)
Fat19 g(16 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.6 μg(13 %)
Vitamin E6 mg(50 %)
Vitamin K110.8 μg(185 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.5 mg(36 %)
Folate76 μg(25 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C56 mg(59 %)
Potassium911 mg(23 %)
Calcium123 mg(12 %)
Magnesium62 mg(21 %)
Iron2.1 mg(14 %)
Iodine295 μg(148 %)
Zinc1.3 mg(16 %)
Saturated fatty acids7.8 g
Uric acid169 mg
Cholesterol178 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
300 grams Green cabbage
1 Cucumber (about 300 g)
500 grams Cod
3 Tbsps lemon juice
1 Tbsp Pastry flour
2 eggs
2 Tbsps Safflower oil
salt
peppers
150 milliliters vegetable stock (jar)
1 Tbsp gross Mustard
1 bunch mint
clarified butter (for frying) (or oil)
How healthy are the main ingredients?
MustardmintCucumbereggsalt

Preparation steps

1.

For the cabbage and mint salad: Separate the cabbage into individual leaves. Rinse the cabbage, drain, remove hard ribs and cut leaves into 1 cm (approximately 1/4 inch) wide strips. Rinse the cucumber, cut in half lengthwise, remove seeds and cut into 5 mm (approximately 1/8 inch) slices. 

For the cod: Cut the cod fillets into thirds and sprinkle with the lemon juice. Put the flour on a plate. Beat the eggs in a deep dish.

2.

For the cabbage and mint salad: Heat the oil in a pot. Add the cabbage and cucumber. Season with salt and pepper to taste and add the lemon juice. Stir in 2/3 of the vegetable stock. Cover and cook for 5 minutes. In a bowl, stir the mustard with the remaining vegetable broth until thoroughly combined. Season the cabbage with salt and pepper to taste. Rinse the mint, shake dry, and halve the leaves or cut into thin strips. Stir the mint into the cabbage mixture along with the vegetable broth mixture. Divide the salad between plates and let cool slightly.

3.

For the cod: Pat the fish dry and season with salt to taste. Dredge in the flour and coat in the egg. Heat the clarified butter in a fryer to 160°C (approximately 325°F). Add the fish and cook until golden. Remove and drain on paper towels. Serve with the cabbage and mint salad.

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