Marinated Cod with Mediterranean Vegetables
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
309
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 12.4 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 350 μg | (175 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Rinse cod, pat dry, and chop. Mix with lemon juice, 2 tablespoons oil and a pinch of cayenne pepper. Cover and marinate about 30 minutes in the refrigerator.
2.
Peel and finely chop onion and garlic. In a pan, sauté onion and garlic in remaining oil until translucent. Rinse, trim and cut eggplant into small cubes. Rinse tomatoes, blanch in boiling water and rinse with cold water. Then, peel, quarter, core and dice tomatoes. Deglaze onions with wine. Add eggplant and tomatoes and simmer until thickened, stirring occasionally, about 20 minutes. Coarsely chop olives and capers and add to pan. Season with salt, sugar, and cayenne pepper.
3.
Divide vegetables among bowls. Season fish with salt and add to vegetables. Serve garnished with basil.
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