Cod with vegetables

  • 11/03/2008
  • Easy
  • 4 – 6
  • 45 min

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.

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

  1. 1.
    Rub the cod fillets with Vegeta and 2 cloves of the crushed garlic.
  2. 2.
    Dribble the fish with lemon juice and fry in hot sunflower oil in a frying pan.
  3. 3.
    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.
  4. 4.
    Add bread crumbs, cooked and drained green beans, Vegeta, chili, white wine and the remaining crushed garlic.
  5. 5.
    Shake the frying pan and briefly cook the vegetables. If necessary, add about 50 ml water.
  6. 6.
    Lay the fried fish on the vegetables and sprinkle with olive oil.
  7. 7.
    Fry the lemon slices in a frying pan without oil and place them over fish and vegetables.
  8. 8.
    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.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 376 / 1.572 - -
Fat g 19,81 - -
Carbohydrates g 14,03 - -
Dietary fibre g 3,55 - -
Protein g 33,77 - -
Salt g 1,58 0 0
Vitamin A μg 539,49 13 11
Vitamin D μg 74,05 37 37
Vitamin C mg 62,44 83 69
Niacin mg 10,86 78 54
Potassium mg 1.106,88 30 30
Calcium mg 99,86 10 10
Phosphorous mg 415,55 52 52

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)