Cod with Vegetables

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

Cod is a white flesh fish, typically of northern origin, domesticated in Croatian Dalmatian cuisine. Experience it in a recipe with various vegetables and spicy taste of garlic and chilli.

Ingredients 4 – 6 

  • 500 g string beans
  • 1 kg cod fish fillets
  • 1 tablespoon Vegeta Gourmet Stock Powder
  • 3 garlic cloves, crushed
  • 2 tablespoons lemon juice
  • 4 tablespoons sunflower oil
  • 150 g celery stem, chopped
  • 100 ml cherry tomatoes, halved
  • 250 g zucchini, cubed
  • 2 teaspoons bread crumbs
  • 1 teaspoon Vegeta Gourmet Stock Powder
  • pinch of chili powder
  • 50 ml white wine
  • 3-4 tablespoons olive oil
  • 4 lemon slices
  • 1 tablespoon parsley, chopped

Preparation

  1. 1.
    Cook the string beans in salted, boiling water for 5 minutes or until they soften up, then drain.
  2. 2.
    Marinating: Rub cod fillets with Vegeta Gourmet Stock Powder and garlic (2 crushed cloves). Dribble lemon juice over each fillet.
  3. 3.
    In a pan heat up the sunflower oil and cook the fillets for a few minutes. Remove the fish from the pan and cover to keep warm.
  4. 4.
    Using the same pan and oil fry the celery, tomatoes and zucchini. Add in bread crumbs, cooked string beans, Vegeta Gourmet Stock Powder, chilli, white wine and 1 crushed garlic clove.
  5. 5.
    Shake the pan well, ensuring that all the ingredients are mixed. Cook briefly and if needed add in 50 ml of water.
  6. 6.
    In a pan arrange cod fillets over the vegetables and pour over the olive oil.
  7. 7.
    In another pan, with no oil, fry the lemon slices briefly. Arrange them over the fish and vegetables.
  8. 8.
    Remove the pan from the heat, cover and let rest for about 5 minutes. Sprinkle with parsley and serve.

Tip

Marinated cod can be refrigerated for a couple of hours prior to cooking. This way it becomes even tastier. When sprinkled with pine nuts it offers a richer taste.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 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 - -
Sodium 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.)