Recipes
Cod with vegetables
This white fish of the northern seas has been domesticated in Dalmatian cuisine. Try it in combination with several kinds of vegetables and the spicy flavours of garlic and chili.
| Preparation time | 45 min |
|---|---|
| Demanding |  |
| Energetic value | 376 kcal / 1572 kJ |
| Table of nutritive values | |
Ingredients
 | 4 — 6 |
|---|---|
| 1 kg | cod filet |
| 1 tablespoon | Vegeta |
| 250 g | zucchini |
| 150 g | celery stalk |
| 500 g | green beans |
| 3 cloves | garlic |
| 2 teaspoons | bread crumbs |
| 2 tablespoons | lemon juice |
| 4 | lemon slices |
| 50 ml | white wine |
| 4 tablespoons | sunflower oil |
| 3-4 tablespoons | olive oil |
| pinch | chili powder |
| 1 teaspoon | Vegeta |
| 100 g | cherry tomatoes |
| 1 tablespoon | chopped parsley |
Preparation
- Rub the cod fillets with Vegeta and 2 cloves of the crushed garlic.
- Dribble the fish with lemon juice and fry in hot sunflower oil in a frying pan.
- Leave the fried fish in a warm place. In the same frying pan and on the same oil, fry finely chopped celery stalks, chopped cherry tomatoes and cubed zucchini.
- Add bread crumbs, cooked and drained green beans, Vegeta, chili, white wine and the remaining crushed garlic.
- Shake the frying pan and briefly cook the vegetables. If necessary, add about 50 ml water.
- Lay the fried fish on the vegetables and sprinkle with olive oil.
- Fry the lemon slices in a frying pan without oil and place them over fish and vegetables.
- Remove the frying pan from heat, cover and let rest for 5 minutes.
Serving
Sprinkle with parsley and serve.
Advice
To make the cod tastier and more aromatic, leave the marinated cod in a cold place for a couple of hours prior to cooking.
You can also sprinkle the dish with 30 g pine nuts to give it a more wholesome flavour.
Nutritional values
Energetic and nutritional values have been calculated per meal.
| Nutrient | Unit of measurement | Quantity | RDA (%) | |
|---|---|---|---|---|
| Women* | men* | |||
| Total proteins | g | 33,77 | - | - |
| Total carbohydrates | g | 14,03 | - | - |
| Total fat | g | 19,81 | - | - |
| Diet fibres | g | 3,55 | - | - |
| Cholesterol | mg | 71,67 | - | - |
| Vitamin A | IU | 539,49 | 13 | 11 |
| Niacin | mg | 10,86 | 78 | 54 |
| Vitamin C | mg | 62,44 | 83 | 69 |
| Vitamin D | IU | 74,05 | 37 | 37 |
| Calcium | mg | 99,86 | 10 | 10 |
| Phosphor | mg | 415,55 | 52 | 52 |
| Potassium | mg | 1106,88 | 30 | 30 |
| Sodium | g | 0,63 | 0 | 0 |
* RDA is based on daily intake for women of 2000 kcal, for men 2900 kcal, from 25 to 50 years of age. (Data source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)
