Herb Cod with Quinoa Salad and Grilled Vegetables
Herb cod with quinoa salad and grilled vegetables - Light belly flatterer for warm days
Healthy, because
Even smarter
Nutritional values
The tender and lean meat of cod is easily digestible and does not burden the intestines. The essential oils in the herbs can render bacteria harmless and relieve, among other things, colds and coughs. In addition, they have a beneficial effect on the stomach and intestines.
Other grains or pseudo grains also work well as a base for the salad: try millet, rice, spelt or buckwheat!
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 114 μg | (190 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 1,580 mg | (40 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 230 mg | (77 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 358 μg | (179 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 9 ozs Quinoa
- salt
- 2 organic lemons
- 34 ozs Zucchini (2 large)
- 18 ozs green Asparagus
- 5 Tbsps olive oil
- ½ bunch Radish
- 2 Tbsps white balsamic vinegar
- peppers
- 22 ozs Cod
- ¾ oz parsley (1/2 Bunch)
- 1 ½ ozs Micro- Fresh herbs (2 handfuls)
- 1 garlic clove
- 1 oz Caper
Preparation steps
Rinse quinoa with water, and cook with 2.5 times the amount of salted water for about 15 minutes until al dente. Then allow to cool. Rinse lemons in hot water, rub dry, grate zest from 1 lemon, and squeeze juice from 1 1⁄2.
In the meantime, clean the zucchini, wash and cut lengthwise into thin slices. Wash asparagus, cut off woody ends and peel the lower third of the spears. Heat 1 tablespoon oil in a hot grill pan or large skillet. Saute zucchini and asparagus over high heat for 5 minutes; then remove from pan. Meanwhile, clean, wash and thinly slice radishes. Mix zucchini, asparagus and radishes with 1 tablespoon oil and vinegar, season with salt and pepper.
Rinse cod fillet, pat dry and cut into narrow pieces. Season with salt and pepper and sprinkle with the juice of 1⁄2 lemon. Heat 1 tablespoon oil in a frying pan. Sauté fish in it over medium heat for 5-8 minutes on both sides.
Along the way, wash herbs, shake dry and chop. Peel and chop garlic. Chop capers. Mix half of the herbs with lemon zest, garlic, capers and 1 tsp oil. Spread paste on fish and let sit covered for 1-2 minutes.
Mix quinoa with remaining oil and lemon juice, add salt and pepper. Serve fish with quinoa salad and grilled vegetables and sprinkle with remaining herbs.
