Zucchini Noodles and Baked Cod
Zucchini Noodles and Baked Cod - Low carb feast that keeps you fit all around
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.
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 34 μg | (57 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,174 mg | (29 %) | ||
| Calcium | 447 mg | (45 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 371 μg | (186 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
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.
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.
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.
Arrange cod and zucchini noodles on plates. Sprinkle basil generously over the top.
