Vegetable Salad with Fried Cod

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Vegetable Salad with Fried Cod
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
282
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein24.17 g(25 %)
Fat18.05 g(16 %)
Carbohydrates6.6 g(4 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A103.23 mg(12,904 %)
Vitamin D1.2 μg(6 %)
Vitamin E1.39 mg(12 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.12 mg(11 %)
Niacin7.66 mg(64 %)
Vitamin B₆0.47 mg(34 %)
Folate25.33 μg(8 %)
Pantothenic acid0.32 mg(5 %)
Biotin1.83 μg(4 %)
Vitamin B₁₂1.06 μg(35 %)
Vitamin C57.02 mg(60 %)
Potassium507.59 mg(13 %)
Calcium37.2 mg(4 %)
Magnesium56.58 mg(19 %)
Iron1.01 mg(7 %)
Iodine0.59 μg(0 %)
Zinc0.78 mg(10 %)
Saturated fatty acids3.87 g
Cholesterol62.63 mg

Ingredients

for
2
Ingredients
400 grams Cod
salt
freshly ground peppers
1 tablespoon lemon juice
1 tablespoon Pastry flour
1 tablespoon butter
1 Red Bell pepper
1 green Bell pepper
1 shallot
1 Beefsteak tomato
1 stalk Celery
salt
freshly ground peppers
1 teaspoon fennel seeds
4 tablespoons 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.