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Summer Salad with Cod Fillets
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Preparation:
25 min.
Preparation
ready in 37 mins
Calories:
281
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 39.3 μg | (66 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,106 mg | (28 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
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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)
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.
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