Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Fried Cod with Vegetables
25 min.
Time:
482
calories
Calories:
Health Score:
88 / 100
Ingredientsfor
- Ingredients
- 8 Tomatoes
- 4 small Zucchini
- 4 garlic cloves
- 1 dried chili pepper
- 2 Tbsps chopped parsley
- salt
- freshly ground peppers
- olive oil
- 4 Cod (fresh or frozen)
- 200 grams Pastry flour
Preparation
1.
Rinse tomatoes, cut in half, remove seeds and cut into pieces. Rinse zucchinis and cut into small cubes. Peel garlic and cut in half. Heat 1/2 liter (approximately 2 cups) of water with tomatoes, garlic, zucchinis, dried chile pepper flakes and parsley. Season with salt and simmer for 4-5 minutes. Remove from heat and stir in 2 tablespoons cold olive oil.
2.
Season cod fillets with salt and pepper and coat with flour. Heat 3 tablespoons oil in a pan and fry fillets on both sides until golden. Serve cod fillets with zucchini and tomatoes.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |