Baked Cod with Summer Vegetables
Baked Cod with Summer Vegetables - Baked fish with a Mediterranean flair
Healthy, because
Even smarter
Nutritional values
The dish contains a great mix of nutrients, including lots of high-quality protein. Cod as a sea fish also provides plenty of iodine, which is important for the thyroid gland function.
You are also welcome to try this delicacy with other types of fish, for example salmon or pollack fillet.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.04 mg | (5 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,035 mg | (26 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 461 μg | (231 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 68 mg |
Preparation steps
Juice the lemon.
Rinse the cod fillets under cold water, pat dry, cut lengthwise, sprinkle with lemon juice and season with salt and pepper.
Rinse and halve the cherry tomatoes. Rinse, trim and cut the zucchini lengthwise into slices. Peel the onions and cut lengthwise into slices.
Place the vegetables and olives in a baking dish, drizzle with 4 tablespoons of olive oil, season with salt and pepper, mix well and bake in a preheated oven at 200°C (approximately 400°F) for about 5 minutes. Then place the fish on top of the vegetables, drizzle with the remaining olive oil and bake for another 10 minutes.
Meanwhile, rinse the basil, shake dry, pluck off the leaves and cut into large strips.
Serve the vegetables and fish on plates, drizzled with the oil from the baking dish and garnished with basil.
