Steamed Cod Fillets
Steamed Cod Fillets - The delicate fish forms a great contrast to the crispy potato wedges
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.
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,393 mg | (35 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 376 μg | (188 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 82 mg |
Ingredients
- Ingredients
- 2 red Bell pepper
- 1 pc fresh ginger (5 grams)
- 1 garlic clove
- 1 red chili pepper
- 2 stalks parsley
- 50 grams butter
- salt
- peppers
- 600 grams waxy potatoes
- 2 Tbsps olive oil
- 2 sticks Leeks
- 4 Cod (about 160 grams)
- 200 milliliters Vegetable broth
- 1 lemon
Preparation steps
Rinse bell peppers, trim, and cut into small cubes. Peel the ginger and garlic and cut both into very thin slices.
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.
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.
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.
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.
Rinse lemon, cut in half and cut into slices. Serve with the potatoes, leeks and fish.
