Cod with Tomato Caper Sauce
(0 votes)
(0 votes)
Health Score:
91 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
300
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,452 mg | (36 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 800 grams Cod
- salt
- freshly ground peppers
- ½ lemon (pressed)
- 1 Tbsp butter
- 1 Tbsp olive oil
- For the tomato sauce
- 1 kilogram Tomatoes
- 2 Tbsps Tomato paste
- 200 milliliters Vegetable broth
- 2 Tbsps small Caper
- 1 garlic clove (chopped)
- 1 Tbsp finely chopped oregano
- 1 Tbsp finely chopped Basil
- For the garnish
- 1 Tbsp lemon juice
- 4 Tbsps Sour cream
- oregano
Preparation steps
1.
For the fish: Season cod fillets with lemon juice, salt and pepper and let rest.
2.
For the tomato sauce Blanch tomato for a few seconds, remove, peel, quarter, core and dice. Combine diced tomatoes, tomato paste, vegetable stock, garlic, oregano, basil, salt, pepper and lemon juice, boil for 5 minutes and stir in capers at the end of cooking.
3.
Pat fish dry. Heat butter and oil in a pan and cook fish on each side, about 3 minutes. Remove from heat and plate fish. Add tomato-caper sauce, drizzle some sour cream and serve garnished with oregano.
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