Lemon Cod with Capers
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
207
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 207 cal. | (10 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 6.6 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 605 mg | (15 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 345 μg | (173 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Peel shallots and chop finely. Heat 2 tablespoons of olive oil in a pan and saute shallots until translucent. Add saffron, fish broth, lemon zest and juice and simmer for about 5 minutes. Season with salt and pepper and capers, remove from heat.
2.
Rinse fish fillets, pat dry and cut into pieces, season with salt and pepper. Heat reamining oil in a pan and cook fish for about 2-3 minutes per side or until cooked through. Add fish to the sauce let stand for about 15 minutes. Serve warm or cold.
