Steamed Cod with Orange Sauce

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Steamed Cod with Orange Sauce
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
310
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie310 cal.(15 %)
Protein29 g(30 %)
Fat12 g(10 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E4.7 mg(39 %)
Vitamin K11.2 μg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.7 mg(50 %)
Folate86 μg(29 %)
Pantothenic acid1 mg(17 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C160 mg(168 %)
Potassium971 mg(24 %)
Calcium141 mg(14 %)
Magnesium69 mg(23 %)
Iron1.3 mg(9 %)
Iodine345 μg(173 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.8 g
Uric acid211 mg
Cholesterol51 mg
Complete sugar19 g

Ingredients

for
4
Ingredients
600 grams Cod
salt
2 Tbsps lemon juice
4 Oranges
1 green Bell pepper
1 shallot
4 Tbsps olive oil
½ Lime (juiced)
freshly ground peppers
2 Tbsps scallions
How healthy are the main ingredients?
olive oilsaltOrangeshallotLime

Preparation steps

1.

Rinse the cod fillets, pat dry and season with salt and lemon juice. Line a steamer basket with parchment paper and place the cod fillets inside. Bring about 1 cm (approximately 1/2 inch) of water to a boil in a large pot and place the steamer basket over it. Cover the steamer basket and cook the fish for about 5 minutes. 

2.

Peel 3 of the oranges so that all of the white skin is removed and cut into thin slices. around thoroughly so that all white skin is removed and cut into thin slices. Juice the remaining orange. Rinse the green pepper, remove the ribs and seeds and cut into thin strips. Peel and slice the shallot. Heat 1 tablespoon of olive oil in a large pan and sauté the green pepper and shallot until softened. Deglaze with the orange and lime juice and let boil down slightly. Season with salt and pepper, remove from heat and stir in the chopped chives and remaining olive oil. 

3.

Arrange the orange slices on a large serving platter and place the cod fillets on top. Drizzle the sauce over everything and serve. 

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