Steamed Cod with Mixed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 28.8 μg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 160 mg | (168 %) | ||
| Potassium | 1,233 mg | (31 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 15.6 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 600 grams Cod (ready to cook, skinless)
- 1 lemon (juiced)
- salt
- peppers
- 3 onions
- 2 yellow Bell pepper
- 1 Zucchini
- 4 Tbsps butter
- 300 grams Cherry tomatoes
- 2 Tbsps Pastry flour
- 250 milliliters fish stock
- 150 milliliters Whipped cream
- ½ bunch Dill
- Chervil (for garnish)
Preparation steps
Rinse the cod fillets, pat dry, divide into 8 equal pieces, sprinkle with lemon juice and season with salt and pepper.
Peel the onions and cut into strips. Rinse the bell peppers, trim, cut in half, remove seeds and ribs and cut the flesh into strips. Rinse, trim and cut the zucchini into sticks. Sweat the onions in 2 tablespoons of hot butter until translucent, add the bell peppers and zucchini and cook for 4-5 minutes. Season with salt and pepper. Rinse and halve the tomatoes and mix into the vegetables.
Place Tthe fish fillets in a steamer, boil water that is about 2 fingers high in a suitable pot, put down the steamer and steam for about 8 minutes.
Melt the butter in a saucepan, add the flour, lightly fry and pour in the broth while stirring. Add the cream and simmer for about 3 minutes. Rinse the dill, shake dry, chop the top part and mix with the sauce. Season with salt, pepper and lemon juice.
Serve the fillets with the vegetables on warmed plates and drizzle with the sauce. Serve garnished with parsley.
