Fried Cod with Zucchini and Herb Pesto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 70.7 μg | (118 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,278 mg | (32 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 384 mg | |||
| Cholesterol | 101 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 thick cut Cod (With skin, each about 180 grams)
- salt
- peppers
- lemons (juiced)
- Pastry flour (for dusting)
- 300 grams Zucchini
- 250 grams Snow peas
- 200 grams Frozen pea
- 4 Tbsps butter
- Watercress (for garnish)
- 1 Tbsp Cashews
- 1 scallion
- 1 bunch flat-leaf parsley
- 1 bunch Chervil
- 1 garlic clove
- 2 tsps Lime juice
- 4 Tbsps Canola oil
- salt
- peppers
- cayenne pepper
Preparation steps
For the herb pesto, chop the cashews and toast in a dry pan. Rinse and slice the scallions. Rinse the herbs, shake dry, pluck the leaves and chop coarsely. Peel and chop garlic.
Puree the cashews, scallions, chopped herbs, garlic and lime juice in a hand blender. Gradually blend in the oil. Season with salt, pepper and cayenne pepper.
Rinse the zucchini, cut in half lengthwise and cut crosswise into thin slices.
Rinse and trim the snow peas. Blanch for 4 minutes in boiling, salted water. Cool in ice water and drain.
Drizzle the fish fillets with lemon juice and season with salt and pepper. Sprinkle with flour. Heat 2 tablespoons butter in a pan and saute the fish for 3 minutes per side. Remove from heat and set aside.
Heat the remaining butter and saute the zucchini slices for 2-3 minutes. Stir in the green peas and snow peas. Season with salt and pepper. Spoon the vegetables onto serving plates. Transfer the fish fillets to the serving plates and top with some herb pesto. Garnish with watercress before serving.
