Healthy Gourmet Kitchen

Steamed Cod and Leeks

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Average: 4.8 (13 votes)
(13 votes)
Steamed Cod and Leeks

Steamed Cod and Leeks - The tender fish and the spicy vegetables make a great combination.

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
207
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

The high-quality protein in cod stimulates the metabolism and serves as a building material for cells, muscles, enzymes as well as hormones. The valuable proteins also prevent cravings and muscle loss.

Can't get hold of any cod? No problem: The dish is also a delight with other light-colored fish. You can also vary the herbs - for example, use parsley or basil instead of chives.

1 serving contains
(Percentage of daily recommendation)
Calorie207 kcal(10 %)
Protein29 g(30 %)
Fat7 g(6 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage2.7 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D2 μg(10 %)
Vitamin E3.2 mg(27 %)
Vitamin K59.3 μg(99 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.5 mg(36 %)
Folate77 μg(26 %)
Pantothenic acid0.6 mg(10 %)
Biotin4.8 μg(11 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C38 mg(40 %)
Potassium803 mg(20 %)
Calcium122 mg(12 %)
Magnesium62 mg(21 %)
Iron2 mg(13 %)
Iodine358 μg(179 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.8 g
Uric acid242 mg
Cholesterol51 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
22 ozs Cod (4 cod fillets)
4 Tbsps lemon juice
2 stalks Leeks
2 Tbsps Canola oil
4 ozs Vegetable broth
salt
peppers
½ tsp dried thyme
½ oz Chives (0.5 Bunch)
1 organic lemon
How healthy are the main ingredients?
LeekChivesthymesalt

Preparation steps

1.

Rinse fish fillets, dab dry and sprinkle with 2 tablespoons lemon juice. Clean the leeks, wash and cut into rings.

2.

Heat 1 tablespoon of oil in a frying pan. Dab fish dry, fry in it for 2 minutes over medium heat. Then turn, add the remaining lemon juice and 3 Tbsp of vegetable broth, cover, and cook over low heat for 5-7 minutes until done.

3.

Meanwhile, heat remaining oil in a saucepan. Sauté leek rings in it for 2 minutes over medium heat. Season with salt, pepper and thyme. Add remaining vegetable stock and cook leeks for 5 minutes over low heat.

4.

Meanwhile, wash the chives, shake dry and cut into small rolls. Rinse lemon hot and cut into quarters.

5.

Season fish fillets and leeks with salt and pepper, arrange on plates and garnish with chive rolls and lemon quarters.