Fried Cod Vegetable Skewers
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
345
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 26.4 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,018 mg | (25 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 350 μg | (175 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Cod
- 2 garlic cloves
- 3 Tbsps lemon juice
- 5 Tbsps olive oil
- 2 small Zucchini
- 1 yellow Bell pepper
- 2 Red onions
- salt
- freshly ground peppers
- 300 grams Yogurt (0.1% fat)
- 1 Tbsp lemon juice
- 2 Tbsps Whipped cream
- 2 Tbsps chopped, mixed Fresh herbs
Preparation steps
1.
Rinse the fish, pat dry and cut into bite-size cubes. Peel and press the garlic. Mix with lemon juice and 3 tablespoons of oil. Cover the fish pieces in the marinade and marinate for about 20 minutes.
2.
Rinse the zucchini and cut into finger-thick slices. Rinse the bell pepper, remove the seeds, remove all white interior skins and cut into large cubes. Peel the onions and cut lengthwise into strips. Alternately thread the vegetables and the fish on 8 skewers and season with salt and pepper. Heat the remaining oil in a pan and fry the skewers for about 5-7 minutes.
3.
Chop the herbs and mix with the yogurt, cream and lemon juice. Season with salt and pepper and serve the skewers with white bread.
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