EatSmarter exclusive recipe

Grilled Cod Fillets

4.666665
Average: 4.7 (3 votes)
(3 votes)
Grilled Cod Fillets

Grilled Cod Fillets - Extra flavorful and extremely low in fat and calories

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Health Score:
Health Score
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
162
calories
Calories

Healthy, because

Even smarter

Nutritional values

These loosely tied packets of juicy fish fillets are full of power: one portion provides the entire daily requirement of iodine, the trace element that is so important for the thyroid gland.

Ask the butcher to give you cod back fillets: they are the juiciest and have the fewest bones.

1 serving contains
(Percentage of daily recommendation)
Calorie162 kcal(8 %)
Protein30 g(31 %)
Fat4 g(3 %)
Carbohydrates1 g(1 %)
Sugar added0 g(0 %)
Roughage0 g(0 %)
Vitamin A0 mg(0 %)
Vitamin D3 μg(15 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.3 mg(21 %)
Folate16 μg(5 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C5 mg(5 %)
Potassium451 mg(11 %)
Calcium35 mg(4 %)
Magnesium54 mg(18 %)
Iron0.8 mg(5 %)
Iodine201 μg(101 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.4 g
Uric acid196 mg
Cholesterol90 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2 sprigs
1
4
Cod fillet (each about 7 ounces)
1 tablespoon
Preparation

Kitchen utensils

1 Cutting board, 1 Kitchen shears, 1 Large knife, 1 Kitchen twine, 1 Aluminum pan, 1 Tablespoon, 1 Brush

Preparation steps

1.
Grilled Cod Fillets preparation step 1

Rinse rosemary and shake dry. Cut 1 sprig into 4 pieces; pluck remaining rosemary and finely chop.

2.
Grilled Cod Fillets preparation step 2

Rinse orange, wipe dry and cut 8 thin slices out of the middle (save the rest for another use).

3.
Grilled Cod Fillets preparation step 3

Rinse cod fillets and pat dry. Season with salt, pepper and chopped rosemary.

4.
Grilled Cod Fillets preparation step 4

Lay 1 piece rosemary and 2 orange slices on each of the fish fillets. Secure with kitchen twine.

5.
Grilled Cod Fillets preparation step 5

Coat an aluminum tray with the oil. Put fish  bundles on a hot grill and cook on each side for 4-5 minutes. Serve immediately.