Fried Cod with Artichokes and Sage
Healthy, because
Even smarter
Nutritional values
Artichokes owe their unmistakable, tangy aroma to the bitter substance cynarin. Cynarin helps to lower cholesterol levels, supports the liver in its detoxification work, and activates the flow of bile, while other artichoke elements are beneficial for the eyes.
Serve this as a main course for a dinner with a side salad and/or bread on the side.
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 44.94 g | (46 %) | ||
| Fat | 12.21 g | (11 %) | ||
| Carbohydrates | 11.54 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.23 g | (11 %) |
| Vitamin A | 155.63 mg | (19,454 %) | ||
| Vitamin D | 2.27 μg | (11 %) | ||
| Vitamin E | 1.32 mg | (11 %) | ||
| Vitamin B₁ | 0.13 mg | (13 %) | ||
| Vitamin B₂ | 0.43 mg | (39 %) | ||
| Niacin | 15.42 mg | (129 %) | ||
| Vitamin B₆ | 0.64 mg | (46 %) | ||
| Folate | 22.74 μg | (8 %) | ||
| Pantothenic acid | 0.92 mg | (15 %) | ||
| Biotin | 2.46 μg | (5 %) | ||
| Vitamin B₁₂ | 6.57 μg | (219 %) | ||
| Vitamin C | 19.03 mg | (20 %) | ||
| Potassium | 973.9 mg | (24 %) | ||
| Calcium | 207.76 mg | (21 %) | ||
| Magnesium | 157.9 mg | (53 %) | ||
| Iron | 3.39 mg | (23 %) | ||
| Zinc | 1.27 mg | (16 %) | ||
| Saturated fatty acids | 1.64 g | |||
| Cholesterol | 150.75 mg |
Ingredients
- Ingredients
- 24 ozs Cod
- 1 jar Artichoke hearts (in water)
- 4 ozs Olives (pitted)
- 2 Tbsps olive oil
- 5 Sage
- 3 fluid ozs fish stock
- 2 Tomatoes
- 2 pinches dried italian Fresh herbs (or 1 tablespoon fresh herbs)
- ½ bunch parsley
- salt
- cayenne pepper
- balsamic vinegar
Preparation steps
Rinse the cod fillet, pat dry, and cut into pieces.
Drain the artichoke hearts and olives, and leave to drain.
Rinse the tomatoes, remove stalks and chop.
Rinse the parsley, shake dry and chop coarsely.
Heat olive oil and sage leaves in a pan. Add the cod fillet pieces and fry. Add the artichokes and saute briefly. Pour the fish stock and braise for about 5 minutes over low heat.
Add the tomatoes, olives, dried herbs, and parsley to the cod, and cook until tender for about 5 minutes. Season with salt, cayenne pepper, and a little balsamic vinegar.
Serve with a wild rice as desired.
