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Recipe Category / Seafood and Fish

Crispy cod with zucchini salad

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Crispy cod with zucchini salad

Method

For the salad

  • Cut the zucchini into rounds and add them to a large bowl.
  • Finely chop half of the chili pepper, the spring onion, the fennel leaves, and add them to the bowl. 
  • Cut the rest of the chili pepper into rounds and set it aside until needed.
  • Add salt, pepper, the olive oil, the balsamic vinegar, and whisk well.
  • Refrigerate the salad until the fish is ready.

For the cod

  • Preheat the oven to 200οC (390ο F) set to broil. 
  • Line a 30x40 cm baking pan with parchment paper, add the cod fillets and set it aside. If the fillets are big, cut them lengthwise in half.
  • Finely chop the herbs and the garlic.
  • In a bowl add the mayonnaise, the grated parmesan, the finely chopped herbs, the garlic, the lemon zest, salt, and pepper. 
  • Mix with a spoon and spread the mixture evenly over the fillets.
  • Bake in the oven for 10-12 minutes.
  • Remove the fish from the oven. 

To assemble

  • Serve the fish with the salad, sprinkling it with the parmesan flakes. 
  • Garnish with the chili pepper rounds you set aside and finely chopped oregano.
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Nutritional
Chart

Nutrition information per portion

523
Calories (kcal)
26 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

43.0
Total Fat (g)
61 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

6.5
Saturated Fat (g)
33 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

4.0
Total Carbs (g)
2 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.3
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

28.0
Protein (g)
56 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.0
Fibre (g)
12 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.3
Sodium (g)
22 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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