Steamed Cod and Leeks
Steamed Cod and Leeks - The tender fish and the spicy vegetables make a great combination.
Healthy, because
Even smarter
Nutritional values
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.
(Percentage of daily recommendation)
| Calorie | 207 cal. | (10 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 59.3 μg | (99 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 803 mg | (20 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 358 μg | (179 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
Rinse fish fillets, dab dry and sprinkle with 2 tablespoons lemon juice. Clean the leeks, wash and cut into rings.
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.
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.
Meanwhile, wash the chives, shake dry and cut into small rolls. Rinse lemon hot and cut into quarters.
Season fish fillets and leeks with salt and pepper, arrange on plates and garnish with chive rolls and lemon quarters.
