Pappardelle with Cod and Vegetables
Healthy, because
Even smarter
Nutritional values
With less than 1 percent fat, cod is rightly considered to be particularly lean and is characterised by its firm and very tasty meat. This is what it has to offer in the truest sense of the word: Above all, the trace element selenium, which is important for our immune system, and the tooth-protecting fluorine are present in astonishing quantities in cod.
If you have a little more time, replace the mushrooms from the jar with the fresh ones. The only thing that counts is the taste, whether you choose the white or brown mushroom heads - because the nutrients hardly differ between the two.
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 102.1 μg | (170 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 1,257 mg | (31 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 221 μg | (111 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 269 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 350 grams Tagliatelle
- 2 carrots
- 1 Red Bell pepper
- 150 grams Broccoli
- 250 grams button Mushroom (from a jar)
- 1 sm can Corn
- 2 Tbsps butter
- 350 grams Cod
- 2 tsps lemon juice
- 1 pkg Thomy Fish sauce
- salt
- fresly ground peppers
- 1 bunch Basil
Preparation steps
Peel carrots, rinse and cut into slices. Divide broccoli into very small florets. Cook both in salted boiling water for 7 minutes. Drain well.
Cut bell pepper in half, remove the seeds, rinse and finely dice. Drain corn and mushrooms well. Heat the fish sauce in a pot. Cook vegetables in butter for 5 minutes. Cook pappardelle according to package directions.
Rinse the fish, pat dry, season with salt and pepper and sprinkle with lemon juice. Wrap in foil and cook in the oven at 175°C (approximately 350°F) for 10 minutes.
Distribute pappardelle on plates, mix with the vegetables and pour over the sauce. Remove fish from the foil, divide into chunks and distsribute among plates. Garnish with basil leaves.
