Cod-Chard Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 14.4 mg | (120 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 222 mg | (22 %) | ||
| Magnesium | 172 mg | (57 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 482 μg | (241 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 193 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 4 small Cod (Each about 100 grams)
- 2 Tbsps soy sauce
- 1 Tbsp apple cider vinegar
- 2 tsps Curry
- salt
- cayenne pepper
- 400 grams Swiss chard
- 2 Tbsps vegetable oil
- 100 grams shrimp
- 100 grams Sour cream
- 1 egg yolk
- 4 Tbsps Oats
- vegetable oil (for the baking dish)
Preparation steps
Rinse the cod fillets and pat dry. Mix soy sauce with vinegar, curry and salt and cayenne pepper to taste. Rub over the fish fillets and marinate 20 minutes. Meanwhile, trim the chard, rinse and separate the stalks from the leaves. Cut the stalks into thin strips and coarsely chop leaves.
Sauté stems in oil briefly, cover and braise until al dente, 5-10 minutes. Add leaves, season with salt and cayenne pepper and cook 1 more minute. Allow everything to cool. Preheat the oven to 225°C (approximately 425°F). Add the chard to an oiled baking dish.
Drain the cod fillets and place on the chard. Sprinkle the shrimp over the fish. Mix sour cream, egg yolk, oats and 1 tablespoon of the fish marinade. Let stand for 5 minutes. Spread the mixture over the fish fillets. Bake on middle rack of the preheated oven (if using convection setting, bake at 200°C/approximately 400°F) until the surface is lightly browned, 12-15 minutes.
