EatSmarter exclusive recipe

Grilled Cod Fillets

4.75
Average: 4.8 (4 votes)
(4 votes)
Grilled Cod Fillets

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

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
200
calories
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.

1 serving contains
(Percentage of daily recommendation)
Calorie200 cal.(10 %)
Protein36 g(37 %)
Fat4 g(3 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.1 g(4 %)
Vitamin A0 mg(0 %)
Vitamin D2.6 μg(13 %)
Vitamin E2.6 mg(22 %)
Vitamin K2.8 μg(5 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin12.8 mg(107 %)
Vitamin B₆0.5 mg(36 %)
Folate27 μg(9 %)
Pantothenic acid0.6 mg(10 %)
Biotin5 μg(11 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C27 mg(28 %)
Potassium764 mg(19 %)
Calcium78 mg(8 %)
Magnesium54 mg(18 %)
Iron0.8 mg(5 %)
Iodine458 μg(229 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.5 g
Uric acid229 mg
Cholesterol68 mg
Complete sugar4 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 sprigs rosemary
1 Organic orange
4 Cod (each about 7 ounces)
salt
peppers
1 Tbsp Canola oil
How healthy are the main ingredients?
rosemarysalt
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.