Summer Salad with Cod Fillets

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Summer Salad with Cod Fillets
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 37 min.
Ready in
Calories:
281
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie281 cal.(13 %)
Protein38 g(39 %)
Fat9 g(8 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.6 μg(13 %)
Vitamin E4.1 mg(34 %)
Vitamin K39.3 μg(66 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.5 mg(36 %)
Folate103 μg(34 %)
Pantothenic acid1.2 mg(20 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C48 mg(51 %)
Potassium1,106 mg(28 %)
Calcium128 mg(13 %)
Magnesium71 mg(24 %)
Iron2.5 mg(17 %)
Iodine464 μg(232 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.4 g
Uric acid245 mg
Cholesterol68 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
4 Cod (skin-on)
1 white onion
½ whole lemon
salt
freshly ground peppers
Pastry flour (for dusting)
3 Tbsps olive oil
80 milliliters dry white wine
1 head Frisée
1 head Radicchio
½ bunch Radish
100 grams Green cabbage
fresh Chives (for garnish)
How healthy are the main ingredients?
RadicchioRadisholive oilonionlemonsalt

Preparation steps

1.

Preheat the oven to 210°C (approximately 400°F). Rinse the cod fillets and pat dry. Peel the onion and cut into thin slices. Rinse the lemon and cut into thin slices. Season the fish with salt and pepper and dust lightly with flour. 

2.

Heat the olive oil in a large pan and fry the fish, skin-side down, for 1-2 minutes. Carefully flip the fish and top with the onion and lemon slices. Drizzle with about 3/4 of the white wine and transfer to the oven for 8-10 minutes. 

3.

Rinse the salad vegetables and pat dry. Cut the radishes into thin slices and cabbage into thin strips. 

4.

Arrange the lettuce, radicchio, radishes and cabbage onto serving plates and top with the cod fillets. Drizzle with the remaining wine and garnish with fresh chives.