Seared Cod with Wilted Spinach
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(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 577 μg | (962 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 229 μg | (76 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,537 mg | (38 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 475 μg | (238 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 307 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
