Gourmet Fish with Mediterranean Garnish

0
Average: 0 (0 votes)
(0 votes)
Gourmet Fish with Mediterranean Garnish
share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
316
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie316 cal.(15 %)
Protein36 g(37 %)
Fat17 g(15 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.6 μg(13 %)
Vitamin E3.9 mg(33 %)
Vitamin K14.7 μg(25 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin13.1 mg(109 %)
Vitamin B₆0.5 mg(36 %)
Folate47 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C23 mg(24 %)
Potassium823 mg(21 %)
Calcium98 mg(10 %)
Magnesium65 mg(22 %)
Iron1.5 mg(10 %)
Iodine460 μg(230 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2.5 g
Uric acid240 mg
Cholesterol68 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
4 skinless Alaskan Cod
cup olive oil
cup pitted black olives (sliced)
cup Vine Tomatoes (finely diced)
½ lemon (juiced)
1 onion (finely sliced)
1 tsp fennel seeds
1 lemon (sliced)
1 Tbsp parsley (finely chopped)
salt
Black pepper
How healthy are the main ingredients?
Tomatoolive oilparsleylemononionlemon

Preparation steps

1.
In a large frying pan, heat the olive oil over a medium heat and saute the onion with a little salt, stirring occasionally until translucent; roughly 10 minutes.
2.
Add the tomatoes and olives at this point along with the lemon juice and allow to simmer for 4-5 minutes. Season well and add the fennel seeds. Reserve to one side.
3.
Heat the rest of the oil in a large non-stick frying pan and pan fry the cod over a medium heat for 10 minutes, turning half way.
4.
When it is springy to the touch, transfer to plates and reheat the tomato and olive sauce.
5.
Stir in the chopped parsley to the sauce and spoon over the cod. Serve with a wedge of lemon.