Gourmet Fish with Mediterranean Garnish
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
316
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 14.7 μg | (25 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 skinless Alaskan Cod
- ⅜ cup olive oil
- ⅔ cup pitted black olives (sliced)
- ⅔ 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
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.
