Pan-Seared Cod with Spicy Peppers
The paprika and vegetables in this dish provide a good boost of vitamin C, while the low-fat fish fillet provides plenty of protein.
If you like spicy food, add some finely chopped red chilli pepper to the pan as you sauté your onions and peppers.
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 706 mg | (18 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 243 μg | (122 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 onions
- 1 red Bell pepper
- 1 green Bell pepper
- 1 Tbsp Canola oil
- salt
- peppers
- 1 pinch ground Cumin
- ½ tsp cayenne pepper
- 4 Cod (about 2 ounces each)
- 4 Tbsps Pastry flour
- 2 Tbsps olive oil
- 4 sprigs cilantro
- 3 sprigs Dill
- 1 Lime
Preparation steps
Peel onions and chop finely.
Halve bell peppers, remove seeds, rinse, wipe dry and cut into small cubes.
Heat the canola oil in a pan. Sauté onions and peppers until softened, 3-4 minutes. Season with salt, pepper, cumin and cayenne. Remove vegetables from pan and keep warm.
Rinse the fish, pat dry and season with salt and pepper.
Place the flour in a shallow dish. Dredge the fish in flour and then lightly tap off excess flour.
Heat the olive oil in a large non-stick skillet. Add fish and cook until golden brown, 3-4 minutes on each side.
Meanwhile, rinse the cilantro and dill, shake dry, pluck leaves and chop coarsely. Mix with the bell peppers. Halve the lime and squeeze out juice from 1 half.
Cut the remaining lime half into thin wedges Divide the fish and vegetables among warmed plates. Drizzle with lime juice, garnish with lime wedges and serve immediately.