Cod with Mandarins and Mushrooms in Curry Cream
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
570
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 15.1 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,273 mg | (32 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 420 μg | (210 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 18 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 133 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 700 grams Cod (ready to cook, skinless)
- salt
- 3 Tbsps lemon juice
- vegetable oil (for the mold)
- 2 Tbsps Curry
- 350 milliliters Whipped cream (at least 30% fat content)
- 1 can Mandarin orange (about 320 ml)
- 1 bunch scallions
- 350 grams button Mushroom
- 2 Tbsps red peppercorns
Preparation steps
1.
Rinse the cod fillets, pat dry, and cut into 4 equal pieces. Sprinkle with lemon juice and salt. Place the fish pieces in a baking dish greased with oil.
Mix the cream with curry powder. Drain the mandarin oranges and collect the juice. Stir 5 tablespoons of mandarin juice into the curry cream.
2.
Trim, rinse and cut the scallions into rings. Trim the mushrooms and cut into slices. Add the scallions, mandarins and mushrooms into curry cream and pour it over the cod fillets.
Bake in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 400°F) for 20-25 minutes. To serve, arrange on plates and sprinkle with peppercorns.
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