Stuffed, Baked Zucchini
Nutritional values
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 38.7 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,905 mg | (48 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 443 μg | (222 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 441 mg | |||
| Cholesterol | 175 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 300 grams Stockfish
- 3 Tbsps Pastry flour
- 2 medium Zucchini (each 400 grams)
- 1 small onion
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- 1 egg
- 2 Tbsps chopped parsley
- breadcrumbs
- 1 garlic clove
- 400 grams pureed Tomato sauce (Finished product or homemade)
Preparation steps
Rinse cod. Place fish in a bowl with 1 liter (approximately 32 ounces) of water and let stand overnight. Then pat cod dry, cut into small pieces and sprinkle with 1 tablespoon flour.
Rinse zucchini, pat dry, remove stem and cut in half lengthwise. Remove some flesh from inside each half using a teaspoon. Finely chop removed flesh. Peel onion and cut into small cubes.
Heat 2 tablespoon olive oil in a pan and saute onions until soft, add cod and fry over high heat. Add chopped zucchini, cook everything over low heat for 4 minutes and season with salt and pepper. Remove for the heat and allow to cool slightly.
Mix parsley in a bowl with egg and flour, add zucchini codfish mixture, and mix, Mixture should be liquid, add some bread crumbs and stir. Fill zucchini halves with codfish mixture.
Heat 3 tablespoons oil in a pan. Fry zucchini halves with filling-side down over medium heat, turn and fry the other side also. Place zucchini with filling-side up in a greased baking dish.
Pour tomato sauce over zucchini and cook for about 20 minutes in a preheated 180°C (approximately 350°F).
