Low-Carb Dinner

Zucchini Noodles and Baked Cod

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Average: 5 (2 votes)
(2 votes)
Zucchini Noodles and Baked Cod

Zucchini Noodles and Baked Cod - Low carb feast that keeps you fit all around

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
359
calories
Calories

Healthy, because

Even smarter

Nutritional values

With abundant potassium, zucchini can gently drain the body and prevent cardiac arrhythmias. The immune system benefits from the vitamin C content. Parmesan is one of the top suppliers of calcium. We need this mineral not only for healthy bones and teeth, but also for blood clotting and muscle contraction.

If you don't follow a low carb diet, you can also use whole wheat spaghetti instead of zucchini noodles. Note: These of course also provide more calories than the vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie359 kcal(17 %)
Protein42 g(43 %)
Fat17 g(15 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.1 μg(11 %)
Vitamin E4.2 mg(35 %)
Vitamin K34 μg(57 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin13.5 mg(113 %)
Vitamin B₆0.7 mg(50 %)
Folate74 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C61 mg(64 %)
Potassium1,174 mg(29 %)
Calcium447 mg(45 %)
Magnesium104 mg(35 %)
Iron4.1 mg(27 %)
Iodine371 μg(186 %)
Zinc2.9 mg(36 %)
Saturated fatty acids5.8 g
Uric acid244 mg
Cholesterol68 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
6 ozs Cod (fillets)
salt
peppers
3 ½ ozs Parmesan
½ tsp dried oregano
8 ozs zucchini
1 bunch Basil (about 1 oz)
8 ozs Cherry tomatoes
2 garlic cloves
3 ozs black or Greek Olives (pitted)
2 Tbsps olive oil
How healthy are the main ingredients?
zucchiniParmesanOliveBasilolive oiloregano

Preparation steps

1.

Wash cod fillets, pat dry, place on a baking sheet lined with baking paper, and season with salt and pepper. Grate Parmesan cheese. Sprinkle fish with Parmesan and oregano. Bake in preheated oven at 180 °C / 350 ˚F for 15 minutes.

2.

Meanwhile, clean and wash zucchini and process into zucchini noodles on a spiral slicer. Wash basil, shake dry, pluck leaves and chop coarsely. Wash and halve cherry tomatoes. Peel and finely chop garlic. Drain, rinse and drain olives; then slice.

3.

Heat oil in a large frying pan. Sauté garlic and olives over medium heat for 2 minutes. Add tomatoes and zucchini noodles and sauté, tossing occasionally, for about 5 minutes. Season with salt and pepper.

4.

Arrange cod and zucchini noodles on plates. Sprinkle basil generously over the top.