Cod Fillet with Artichokes
Cod fillet with artichokes - Colorful delight from the oven
Healthy, because
Even smarter
Nutritional values
Zucchini contains the trace element iron. The building block of red blood pigment plays a crucial role in oxygen transport in the body. Cod provides a lot of protein, which is needed for muscle building. The fish also contains the trace element iodine, which is important for a healthy thyroid gland.
Do not get cod? Never mind! This meal also makes a good figure with other white-fleshed fish.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 46.8 μg | (78 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 40.1 μg | (13 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,087 mg | (27 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 183 mg | (61 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 45.9 μg | (23 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 336 mg | |||
| Cholesterol | 39.1 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 red onion
- 2 garlic cloves
- 2 green Zucchini
- 2 yellow Zucchini
- 4 Tbsps olive oil
- ¾ oz parsley (0.5 Bunch)
- 1 organic lemon
- 22 ozs Cod
- 4 Artichoke hearts (jarred)
- 1 oz black Olives (without pit)
- salt
- peppers
Preparation steps
Peel the onion and cut into thin slices. Peel garlic and chop finely. Clean, wash and slice the zucchini. Wash parsley, shake dry, chop leaves; set aside one half.
Heat 1 tablespoon of oil in a frying pan. Sauté onion slices in it for 2 minutes over medium heat. Add zucchini slices and sauté for 3 minutes. Add garlic and half of the parsley and cook for 2 minutes.
Rinse lemon in hot water, rub dry, finely grate half of the zest and squeeze juice from one half of the lemon; cut remaining lemon into wedges. Rinse fish, pat dry and cut into quarters.
Place fish and vegetables on a baking sheet. Cut artichoke hearts in half and top with olives and lemon zest. Season with salt and pepper and drizzle with remaining olive oil and lemon juice. Bake in a preheated oven at 220 °C / 425 ˚F for 15 minutes.
Remove from oven and serve garnished with lemon wedges and parsley.
