Grilled Cod Fillets
Grilled Cod Fillets - Extra flavorful and extremely low in fat and calories
Healthy, because
Even smarter
Nutritional values
These loosely tied packets of juicy fish fillets are full of nutrients. One portion provides your entire daily requirement of iodine, a trace element that is extremely important for thyroid gland function.
Ask the butcher to give you cod back fillets: they are the juiciest and have the fewest bones.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 2.8 μg | (5 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 764 mg | (19 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 458 μg | (229 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 sprigs rosemary
- 1 Organic orange
- 4 Cod (each about 7 ounces)
- salt
- peppers
- 1 Tbsp Canola oil
Kitchen utensils
Preparation steps
Rinse rosemary and shake dry. Cut 1 sprig into 4 pieces; pluck remaining rosemary and finely chop.
Rinse orange, wipe dry and cut 8 thin slices out of the middle (save the rest for another use).
Rinse cod fillets and pat dry. Season with salt, pepper and chopped rosemary.
Lay 1 piece rosemary and 2 orange slices on each of the fish fillets. Secure with kitchen twine.
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.
