Fried Cod with Tomatoes
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
472
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 472 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 28 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,233 mg | (31 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 177 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (about 160 grams or approximately 5 ounces)
- 80 grams breadcrumbs
- 2 Tbsps freshly chopped Fresh herbs (basil and thyme)
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 2 eggs
- olive oil (for frying)
- For the vegetables
- 2 Red and yellow Bell pepper
- 2 Red onions
- 400 grams Cherry tomatoes
- 2 garlic cloves
- 3 Tbsps olive oil
- Basil (for garnish)
Preparation steps
1.
Rinse the cod fillets and pat dry. Mix the bread crumbs with the herbs on a flat plate. Season the cod with salt and pepper and coat with flour. Crack the eggs into a bowl and beat lightly. Dip the cod first into the eggs, then into the bread crumbs. Fry in hot oil on each side for 2-3 minutes until golden brown.
2.
For the vegetables, rinse the peppers, cut in half, remove the seeds and roughly chop. Peel the onions and cut into wedges. Rinse and halve the tomatoes. Peel the garlic and finely chop. Sauté the garlic, peppers and onions together in hot oil for 3-4 minutes. Cover the tomatoes in a pan, add salt and pepper and simmer for 2-3 minutes. Serve everything on plates with the fillets, and garnish with basil leaves.
