Steamed Cod Fillets

4
Average: 4 (1 vote)
(1 vote)
Steamed Cod Fillets

Steamed Cod Fillets - The delicate fish forms a great contrast to the crispy potato wedges

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Health Score:
Health Score
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
404
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious fish dish provides a colourful mix of nutrients with not too many calories. As a sea fish, cod brings a fair amount of iodine into play, which is important for thyroid function.

Not getting cod? No problem! The dish also tastes very good with other types of fish, for example salmon or pollack.

1 serving contains
(Percentage of daily recommendation)
Calorie404 kcal(19 %)
Protein33 g(34 %)
Fat18 g(16 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.2 μg(11 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.3 mg(119 %)
Vitamin B₆1 mg(71 %)
Folate134 μg(45 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C152 mg(160 %)
Potassium1,393 mg(35 %)
Calcium106 mg(11 %)
Magnesium87 mg(29 %)
Iron2.6 mg(17 %)
Iodine376 μg(188 %)
Zinc1.6 mg(20 %)
Saturated fatty acids7.9 g
Uric acid248 mg
Cholesterol82 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2
1 piece
fresh Ginger root (5 grams)
1
1
2 sprigs
50 grams
600 grams
2 tablespoons
2 sticks
4
Cod fillets (about 160 grams)
200 milliliters
1

Preparation steps

1.

Rinse bell peppers, trim, and cut into small cubes. Peel the ginger and garlic and cut both into very thin slices.

2.

Rinse chile pepper, halve, remove seeds and ribs and finely chop. Rinse the parsley, shake dry and chop leaves. Heat 1 teaspoon butter in a pan. Sauté all vegetables briefly. Season with salt and pepper, mix with remaining butter and set aside.

3.

Scrub potatoes and cut into slices. Place on a parchment-lined baking sheet, season with salt and drizzle with oil. Bake in preheated oven at 200°C (fan oven 180°C; gas mark 3)(approximately 400°F, convection 350°F) for 40 minutes.

4.

Meanwhile, trim leeks, rinse well, remove the dark green portion and cut the white and light green portion into strips. Place in a pot with a steamer.

5.

Rinse fish, pat dry and season with salt and pepper. Place on top of the leeks and pour in broth. Cover pan and steam for 15 minutes over simmering water. Place butter mixture on top of fish and cook for another 5 minutes.

6.

Rinse lemon, cut in half and cut into slices. Serve with the potatoes, leeks and fish.