Vegetable Salad with Fried Cod
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
486
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 49.8 μg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 272 mg | (286 %) | ||
| Potassium | 1,517 mg | (38 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
