High-Protein

Steamed Cod with Hazelnuts

with salad
5
Average: 5 (3 votes)
(3 votes)
Steamed Cod with Hazelnuts

Steamed cod with hazelnuts - Nutty crumble to top your fish!

share Share
print
bookmark_border Copy URL
Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
275
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie275 kcal(13 %)
Protein29 g(30 %)
Fat17 g(15 %)
Carbohydrates2 g(1 %)
Sugar added1 g(4 %)
Roughage1.1 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D2 μg(10 %)
Vitamin E6.6 mg(55 %)
Vitamin K29.8 μg(50 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.4 mg(29 %)
Folate62 μg(21 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C14 mg(15 %)
Potassium699 mg(17 %)
Calcium68 mg(7 %)
Magnesium54 mg(18 %)
Iron1.4 mg(9 %)
Iodine354 μg(177 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.7 g
Uric acid175 mg
Cholesterol51 mg
Complete sugar3 g

Ingredients

for
4
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
How healthy are the main ingredients?
grapeseed oilolive oilhoneysalt

Preparation steps

1.

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.

2.

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.

3.

Roast hazelnuts in a hot pan without fat over medium heat for 3 minutes. Finely chop and mix with lemon zest.

4.

Arrange salad on plates, place fish fillets on top, add nuts and serve drizzled with dressing.