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Ingredients
for
4
Fried Cod with Tomatoes
30 min., ready in 45 min.
Time:
472
calories
Calories:
Health Score:
83 / 100
Ingredientsfor
- 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
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.
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 %) |