Fried Cod with Vegetables
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
482
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 55 μg | (92 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,633 mg | (41 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 469 μg | (235 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 318 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Tomatoes
- 4 small Zucchini
- 4 garlic cloves
- 1 dried chili pepper
- 2 Tbsps chopped parsley
- salt
- freshly ground peppers
- olive oil
- 4 Cod (fresh or frozen)
- 200 grams Pastry flour
Preparation steps
1.
Rinse tomatoes, cut in half, remove seeds and cut into pieces. Rinse zucchinis and cut into small cubes. Peel garlic and cut in half. Heat 1/2 liter (approximately 2 cups) of water with tomatoes, garlic, zucchinis, dried chile pepper flakes and parsley. Season with salt and simmer for 4-5 minutes. Remove from heat and stir in 2 tablespoons cold olive oil.
2.
Season cod fillets with salt and pepper and coat with flour. Heat 3 tablespoons oil in a pan and fry fillets on both sides until golden. Serve cod fillets with zucchini and tomatoes.
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