Steamed Cod with Hazelnuts
Steamed cod with hazelnuts - Nutty crumble to top your fish!
Healthy, because
Even smarter
Nutritional values
Those who include nuts, seeds and high-quality oils in a stomach-friendly diet benefit from good fats. They ensure that the food stays longer in the stomach, the components are better broken down and the ingredients can be released.
You can vary this dish as you like, for example by choosing a different type of salad, using a different fish or replacing the hazelnuts with almonds or walnuts. So the delicious meal will never be boring!
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 699 mg | (17 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 354 μg | (177 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 175 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 7 ozs Vegetable broth
- 1 bay leaf
- 1 Star anise
- 22 ozs Cod
- 1 tsp olive oil
- salt
- peppers
- 2 ozs mixed leaf lettuce (e.g. arugula, sorrel)
- 3 Tbsps white balsamic vinegar
- 3 Tbsps grapeseed oil
- 1 tsp honey
- 2 Tbsps hazelnut kernels
- 1 generous pinch Organic lemon zest
Preparation steps
Bring broth to a boil with bay leaf and star anise. Rinse cod, pat dry and cut into 4 equal pieces. Place on a steaming tray greased with a little olive oil, drizzle with remaining oil, season with salt and pepper and steam covered over the broth for 6-8 minutes.
In the meantime, wash lettuce, shake dry and pluck smaller as needed. For the dressing, whisk together vinegar, grapeseed oil and honey and season with salt and pepper.
Roast hazelnuts in a hot pan without fat over medium heat for 3 minutes. Finely chop and mix with lemon zest.
Arrange salad on plates, place fish fillets on top, add nuts and serve drizzled with dressing.
