Steamed Cod Fillets with Arugula
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
339
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 117.3 μg | (196 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,248 mg | (31 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 255 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 pcs Cod (thick pieces, each about 200 grams)
- 1 lemon (juiced)
- salt
- freshly ground peppers
- 1 bunch Arugula
- 3 Tbsps olive oil
- 300 grams Cherry tomatoes
- 2 Lemon wedge
Preparation steps
1.
Rinse fish fillets, pat dry, sprinkle with lemon juice and season with salt and pepper.
2.
Rinse and spin dry arugula, cut out hard stems and tear into smaller pieces.
3.
Remove some leaves and chop finely, sprinkle on top of fish. Place into a steamer and bring about 2 cm (approximately 3/4 inch) of water in a matching pot. Steam fish for about 5 - 6 minutes, covered.
4.
Arrange arugula on 2 plates, drizzle with olive oil and arrange fish on top. Garnish with cherry tomatoes and lemon wedges and serve.
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