Grilled Cod with Beet Salad

5
Average: 5 (3 votes)
(3 votes)
Grilled Cod with Beet Salad

Grilled Cod with Beet Salad - Very seaworthy: Spicy beets and delicate fish.

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
290
calories
Calories

Healthy, because

Even smarter

Nutritional values

The cod fills this dish with high-quality lean protein while the beets are packed with essential vitamins and minerals such as fiber and iron.

Feel free to substitute another white flakey fish for the cod such as haddock or grouper.

1 serving contains
(Percentage of daily recommendation)
Calorie290 kcal(14 %)
Protein29 g(30 %)
Fat15 g(13 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.1 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.4 mg(29 %)
Folate79 μg(26 %)
Pantothenic acid0.6 mg(10 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C17 mg(18 %)
Potassium962 mg(24 %)
Calcium75 mg(8 %)
Magnesium59 mg(20 %)
Iron1.5 mg(10 %)
Iodine344 μg(172 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.4 g
Uric acid188 mg
Cholesterol62 mg

Ingredients

for
4
Ingredients
21 ounces Cod (or other mild white fish)
salt
peppers
4 teaspoons butter
4 tablespoons olive oil
2 tablespoons dried thyme
1 head Frisée
14 ounces Beets (cooked; vacuum packed)
4 stalks Chervil
2 tablespoons lemon juice
also:
Aluminum foil
How healthy are the main ingredients?
olive oilthymesalt

Preparation steps

1.

Rinse cod under cold water, pat dry and cut into 8 equal pieces. Season with salt and pepper.

2.

Spread 4 pieces of foil with butter and top each with 2 pieces fish. Drizzle with 1 teaspoon oil, sprinkle with thyme, seal closed and place on the hot grill for 10-15 minutes.

3.

Meanwhile, trim lettuce, rinse, spin dry and tear into bite-sized pieces. Cut beet into thin slices and spread like roof tiles on 4 plates.

4.

Rinse chervil, shake dry, pluck leaves and mix with the lettuce. Spread on the beet slices, season with salt and pepper and sprinkle with lemon juice and remaining olive oil. Remove cod from packets and serve fish with the salad.

Comments

 
Super quick and easy! I love this recipe.