Cod Fillets
Cod Fillets - White and green seduction for figure-conscious fish fans
Healthy, because
Even smarter
Nutritional values
The fish pan is rich in protein, low in calories - this is what perfect low-carb cooking looks like! The fish fillet provides a thick portion of vitamin D and covers a large part of the daily requirement of iodine, which the thyroid gland urgently needs for hormone production.
Outside the season for chard, you can also use spinach leaves for this fish pan dish. And instead of cod fillet, any other fillet of white, lean sea fish is fine.
(Percentage of daily recommendation)
| Calorie | 225 cal. | (11 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 617 mg | (15 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 170 μg | (85 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 86 mg |
Ingredients
- Ingredients
- 1 onion (about 50 grams)
- 1 garlic clove
- 1 ½ lbs Swiss chard
- 1 Kohlrabi (300 grams)
- 2 Tbsps olive oil
- ¾ cup Vegetable broth
- 1 lb Cod
- 1 lemon
- ½ cup Heavy cream
- salt
- peppers
- 1 bunch Dill
Kitchen utensils
Preparation steps
Peel onion and garlic and finely chop.
Rinse and trim chard. Cut out stems and chop. Cut leaves into strips.
Peel kohlrabi and dice.
Heat the olive oil in a pan. Add onion, garlic, chard stems and kohlrabi cubes and sauté over medium heat for 3 minutes. Pour in broth and simmer over medium heat for 5 minutes.
Meanwhile, rinse fish and pat dry with paper towels. Cut lemon in half, squeeze out juice and drizzle about half of the juice over the fish.
Mix chard leaves with the cooked vegetables. Then gently fold in fish and cream and season with salt and pepper. Cook covered about 5 minutes over medium heat.
Meanwhile, rinse the dill, shake dry, pluck the fronds from the stems and chop finely.
Season fish with remaining lemon juice and serve sprinkled with dill.
