Cod Fillet with Chopped Peach Salsa
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
230
calories
Calories
Healthy, because
Even smarter
Nutritional values
Cod is a lean fish that provides you with plenty of protein and healthy fats, while the peach salsa adds plenty of vitamins, nutrients, and fiber that are extremely important to a healthy body.
Serve this with a side salad for more nutrients and some carbs like bread, potatoes, pasta, or rice for more satiating fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 25.8 μg | (43 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 849 mg | (21 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 459 μg | (230 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Mix together the diced peaches and shallot, the freshly chopped herbs, lime juice and 1 teaspoon olive oil. Mix well and leave to stand at room temperature.
2.
Heat the remaining oil in a pan and pan-fry the cod fillets for about 4-5 minutes on each side.
3.
Serve the cod with a salad of arugula or watercress, and a spoonful of salsa on the side.
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