Seared Cod with Wilted Spinach

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Seared Cod with Wilted Spinach
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 28 min.
Ready in
Calories:
302
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie302 cal.(14 %)
Protein41 g(42 %)
Fat12 g(10 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A1.2 mg(150 %)
Vitamin D2.6 μg(13 %)
Vitamin E5.2 mg(43 %)
Vitamin K577 μg(962 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.7 mg(50 %)
Folate229 μg(76 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C80 mg(84 %)
Potassium1,537 mg(38 %)
Calcium233 mg(23 %)
Magnesium143 mg(48 %)
Iron5.9 mg(39 %)
Iodine475 μg(238 %)
Zinc2 mg(25 %)
Saturated fatty acids1.8 g
Uric acid307 mg
Cholesterol68 mg
Complete sugar1 g

Ingredients

for
4
Ingredients
4 Cod (each about 160 g)
salt
peppers (freshly ground)
2 Tbsps Pastry flour
4 Tbsps olive oil
600 grams Spinach
2 garlic cloves
Nutmeg
How healthy are the main ingredients?
Spinacholive oilsaltgarlic cloveNutmeg

Preparation steps

1.

Rinse the fillets, pat dry and season with salt and pepper. Coat with the flour. In a skillet, heat 2 tablespoons of the oil. Add the fillets and cook until golden brown, about 3-4 minutes on each side.

2.

Rinse and drain the spinach well. Press the garlic through a garlic press. Heat the remaining oil in a skillet and sauté the garlic until fragrant. Add the spinach and cook until wilted. Season with salt and nutmeg. Serve along with the cod.