Fried Cod with Spicy Zucchini
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
461
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 96.9 μg | (162 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,244 mg | (31 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 Zucchini
- Limes
- 1 bunch parsley
- 2 chili peppers
- 5 Tbsps olive oil
- 3 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- 2 pcs Cod (each about 200-250 grams)
Preparation steps
1.
Rinse and pat dry fish fillets, drizzle with half of lime juice and season with salt and pepper.
2.
Rinse and dry zucchini, chop finely. Rinse parsley, shake dry and finely chop leaves. Rinse and halve chile peppers, remove seeds and ribs and cut into strips.
3.
Heat 3 tablespoons of oil in a pan and saute zucchini and chile peppers for 2-3 minutes. Add parsley and remaining lime juice and saute for 2 more minutes. Season with salt and pepper.
4.
Heat the rest of oil in a pan and cook fish for about 3 minutes per side. Deglaze pan with vinegar and arrange fish with zucchini on plates. Serve.
