Vegetable Salad with Fried Cod

0
Average: 0 (0 votes)
(0 votes)
Vegetable Salad with Fried Cod
share Share
print
bookmark_border Copy URL
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
486
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie486 cal.(23 %)
Protein40 g(41 %)
Fat29 g(25 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.7 μg(14 %)
Vitamin E10.8 mg(90 %)
Vitamin K49.8 μg(83 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin15.2 mg(127 %)
Vitamin B₆1.1 mg(79 %)
Folate180 μg(60 %)
Pantothenic acid1.6 mg(27 %)
Biotin16.3 μg(36 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C272 mg(286 %)
Potassium1,517 mg(38 %)
Calcium115 mg(12 %)
Magnesium93 mg(31 %)
Iron2.2 mg(15 %)
Iodine462 μg(231 %)
Zinc1.3 mg(16 %)
Saturated fatty acids7.4 g
Uric acid278 mg
Cholesterol85 mg
Complete sugar10 g

Ingredients

for
2
Ingredients
400 grams Cod
salt
freshly ground peppers
1 Tbsp lemon juice
1 Tbsp Pastry flour
1 Tbsp butter
1 Red Bell pepper
1 green Bell pepper
1 shallot
1 Beefsteak tomato
1 stalk Celery
salt
freshly ground peppers
1 tsp fennel seeds
4 Tbsps olive oil
How healthy are the main ingredients?
Celeryolive oilsaltshallot

Preparation steps

1.

Cut fish fillets into 2 serving pieces season with salt and pepper and sprinkle with lemon juice.

2.

Rinse bell peppers, trim, cut in half, remove seeds and cut into small cubes.

3.

Rinse tomato, cut into quarters, remove the seeds and cut into small cubes.

4.

Rinse celery and dice into small pieces.

5.

Peel the shallot and chop finely.

6.

Toast fennel seeds in a dry pan until fragrant.

7.

Mix diced vegetables with fennel seeds and olive oil. Season with salt and pepper to taste.

8.

Dredge fish pieces in flour. Fry in melted butter until golden brown on each side, about 3 minutes.

9.

Arrange the vegetables on plates with the fish fillets.