Baked Cod with Vegetable Curry
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
470
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 470 cal. | (22 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 21.8 μg | (36 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,202 mg | (30 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 16.3 g | |||
| Uric acid | 263 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Peel carrots, trim as needed and cut into thin strips. Rinse zucchini, trim and cut into thin strips. Rinse scallions, trim, cut into rings and fry in a pan with butter.
2.
Add vegetables to the pan and season with salt, pepper and curry powder. Add cream, bring to a boil and pour everything into a deep baking dish. Rinse cod, pat dry and season with salt, pepper and sprinkle with lemon juice. Place cod on top of vegetables.
3.
Sprinkle with tarragon and breadcrumbs and bake in a preheated 180°C (approximately 350°F) oven for 10 minutes. Serve immediately.
