Baked Mediterranean Cod
Healthy, because
Even smarter
Nutritional values
The low-fat cod offers plenty of muscle-building protein and supplies the trace element selenium, which is important for the immune system. The lean fish also enriches the meal with the tooth-protecting fluorine and iodine.
For the low-carb version of this dish, the potatoes can easily be replaced with more vegetables. Or you can serve a mixed salad in addition.
(Percentage of daily recommendation)
| Calorie | 588 cal. | (28 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 244.5 μg | (408 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 171 mg | (180 %) | ||
| Potassium | 1,832 mg | (46 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 491 μg | (246 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 366 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 400 grams thick Cod
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 250 grams Cherry tomatoes
- 80 grams black Olives
- 1 onion
- 1 garlic clove
- 150 milliliters dry white wine
- 4 Tbsps olive oil
- 2 large, cooked potatoes
- 250 grams Broccoli
Preparation steps
Peel the onion, finely slice and sweat in 1 tablespoon olive oil until translucent. Peel the garlic, chop, add to the onions and sauté briefly. Grease a baking dish with the remaining oil then fill with the onion mixture. Rinse and halve the tomatoes. Cut small balls out of the potatoes with a melon baller.
Rinse the fish, pat dry, divide into serving pieces, season with salt and pepper and sprinkle with lemon juice. Arrange in the baking dish along with the potatoes, tomatoes and olives. Pour in the wine, seal with aluminum foil and bake in a preheated oven (200°C) (approximately 400°F) for about 20 minutes.
Meanwhile, cut the broccoli into florets and cook in boiling salted water for 5 minutes. Drain and serve with the fish and vegetables.
