Recipes
Cod fish with Vegetables
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.
| Preparation time | 45 min |
|---|---|
| Demanding |  |
| Energetic value | 376 kcal / 1572 kJ |
| Table of nutritive values | |
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
- Cook the string beans in salted, boiling water for 5 minutes or until they soften up, then drain.
- Marinating: Rub cod fillets with Vegeta Gourmet Stock Powder and garlic (2 crushed cloves). Dribble lemon juice over each fillet.
- 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.
- 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.
- Shake the pan well, ensuring that all the ingredients are mixed. Cook briefly and if needed add in 50 ml of water.
- In a pan arrange cod fillets over the vegetables and pour over the olive oil.
- In another pan, with no oil, fry the lemon slices briefly. Arrange them over the fish and vegetables.
- 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.
Nutritional information
Energetic and nutritional values are calculated per serve.
| 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.)
