Baked Cod with Walnuts
Zucchini and Tomatoes
(2 votes)
(2 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
333
calories
Calories
Healthy, because
Even smarter
Nutritional values
Cod adds tons of lean protein to this dish, peppers add powerful antioxidants, and the zucchini adds minerals including calcium, iron, and potassium.
If you don't like cod, feel free to substitute for other white fish such as tilapia or snapper.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 20 g | (17 %) | ||
| 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 | 1.9 μg | (10 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 23.4 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 939 mg | (23 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 339 μg | (170 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Cod
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 2 Red onions (chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 Zucchini (sliced)
- 1 red pepper (diced)
- 1 green Bell pepper (diced)
- 1 cup yellow Cherry tomatoes
- 5 Tbsps olive oil
- 2 Tbsps rosemary
- ½ cup Walnut (shelled)
Preparation steps
1.
Heat the oven to 400°F.
2.
Rinse the cod fillets, pat dry and cut into 4 pieces. Season with salt and pepper and drizzle lemon juice over the top.
3.
Place the vegetables in an ovenproof dish and season with salt and pepper. Drizzle 4 tablespoons of olive oil over the vegetables and place the fish fillets on top. Sprinkle rosemary and drizzle the rest of the olive oil over the fish. Bake in the oven for 15-20 minutes. Sprinkle the walnuts over the fish 5 minutes before the end of cooking time. Serve immediately.
