Baked Cod with Vegetables
(0 votes)
(0 votes)
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
166
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 166 cal. | (8 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 32.5 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Cod (at a time, with skin, ready to cook)
- salt
- freshly ground peppers
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 100 milliliters dry white wine
How healthy are the main ingredients?
saltPreparation steps
1.
Rinse the cod fillet, pat dry, and season with salt and pepper. Trim, rinse and cut the soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion) into small dices. Place a plastic wrap on work surface and twist one end to close, place the soup vegetables, the cod fillet and the white wine into the plastic wrap, cover and close the other end.
2.
Prick the plastic wrap repeatedly with a knife and bake in a preheated oven at 180°C (fan: 160°C, gas mark 2-3) (approximately 350°F) for about 30 minutes.
Remove from the oven, open the plastic wrap bag, and serve the soup vegetables with the cod fillet on a plate.
