Pan Steamed Cod on a Vegetable Bed
(0 votes)
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 24 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 1,211 mg | (30 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 92 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (ready to cook, with skin, a'ca. 150 g)
- salt
- 1 Tbsp red, crushed peppercorns
- 500 grams carrots
- 1 shallot
- 2 Tbsps butter
- 1 tsp sugar
- 100 milliliters dry white wine
- 100 milliliters fish stock
- freshly ground peppers
- 1 sprig Lovage
- 1 sprig parsley
- 2 sprigs Lemon thyme
Preparation steps
1.
Rinse the fish, pat dry, sprinkle with salt and crushed red peppercorns.
2.
Peel the carrots and cut diagonally into thin slices. Peel the shallot and chop finely.
3.
In a skillet, melt the butter, add the shallots and carrots, sprinkle with sugar and let caramelize slightly. Add the wine and stock, season with salt and pepper, place the fish on top, skin side up, add the herbs, cover and simmer until the fish is easily pierced with a knife, about 10 minutes. Season the vegetables, remove the skin from the fish and serve fish fillets with the vegetables on warmed plates.
