Cod with Vegetables

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
239
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie239 cal.(11 %)
Protein32 g(33 %)
Fat7 g(6 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.2 mg(25 %)
Vitamin D2 μg(10 %)
Vitamin E5.2 mg(43 %)
Vitamin K24.6 μg(41 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.1 mg(101 %)
Vitamin B₆0.8 mg(57 %)
Folate120 μg(40 %)
Pantothenic acid1.1 mg(18 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C159 mg(167 %)
Potassium1,181 mg(30 %)
Calcium110 mg(11 %)
Magnesium91 mg(30 %)
Iron2.9 mg(19 %)
Iodine348 μg(174 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.1 g
Uric acid229 mg
Cholesterol51 mg
Complete sugar9 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
600 grams Cod
2 lemons
500 grams Eggplant
350 grams Zucchini
2 Red Bell pepper
3 garlic cloves
1 bunch Basil
2 Tbsps olive oil
1 Tbsp herbes de Provence
salt
peppers
How healthy are the main ingredients?
EggplantZucchiniBasilolive oillemongarlic clove
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Preparation steps

1.

Rinse lemons in hot water and grate zest. Squeeze lemon juice and sprinkle fish fillet with it. Cut fish fillets into large, bite-sized pieces.

2.

Rinse, trim and dice eggplants and zucchini. Season eggplants with salt and let stand briefly. Rinse and halve bell peppers, remove seeds and ribs, dice. Peel garlic and chop finely. Rinse basil and chop finely half of basil. Rinse and drain eggplants well. 

3.

Heat oil in a pan and saute garlic for a few seconds, add vegetables and saute for about 5 minutes. Add fish and saute for 10 more minutes on medium heat. Sprinkle with remaining basil. 

4.

If desired, serve fish and vegetables with rice. 

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