Your Recipe

Oven Baked Cod with Green Beans and Tomatoes

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Bohnen Grün, roh 188.4g 58kcal
Olivenöl 26.6g 235kcal
Thymian getrocknet 0.92g 3kcal
Knoblauchpulver 0.789g 3kcal
Kabeljau atlantisch, roh 226.796g 186kcal
Kirschtomaten, roh 454g 82kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 8- ounce cod fillets
1 pint cherry tomatoes
12 ounces fresh green beans
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried thyme
½ teaspoon garlic powder
Fine couscous for serving
Chopped parsley for serving
Instructions
Preheat the oven 400°F. Line a baking sheet with parchment paper.
Pat the cod dry with paper towels and place in the middle of the sheet pan in a single layer. Add the cherry tomatoes on one side and the green beans on the other side. Season the cod and vegetables with salt and pepper to taste.
Drizzle the olive oil and lemon juice over the cod. Season with thyme and garlic powder. Use a brush or your hands to spread the marinade on the cod and brush any remaining marinade over the vegetables.
Place the pan in the oven and bake until the cod looks flaky and tomatoes begin to soften, about 12-15 minutes.
Serve the cod with the green beans and tomatoes over couscous or any other grains and spoon the juices from the baking dish over the cod.

Nährwertangaben 
Portionsgröße  232 g | ml
Menge pro Portion  143
599
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.4g 9%
Gesättigte Fettsäuren  1.1g 5%
Natrium 40mg 2%
Gesamte Kohlenhydrate  8.5g 3%
Ballaststoffe  2.8g 10%
Zucker  4.7g
Protein  12g 24%
Vitamin D 0.5mcg 3%
Kalzium 43mg 3%
Eisen  1.3mg 7%
Kalium 614mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 71.396 mcg 8%
Thiamin [B1] 0.127 mg 11%
Riboflavin [B2] 0.11 mg 8%
Niacin [B3] 2.209 mg 14%
Pantothensäure [B5] 0.305 mg 6%
Vitamin B6 0.304 mg 18%
Cobalamin [B12] 0.516 mcg 0%
Folat [B9] 38.695 mcg 0%
Vitamin C 24.757 mg 28%
Vitamin D 0.51 mcg 3%
Vitamin E 2.156 mg 14%
Vitamin K 37.224 mcg 31%
Betain 0.179 mg 0%
Cholin 52.398 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.5 g 3%
Sugars 4.7 g 9%
Ballaststoffe  2.8 g 10%
Carbohydrate 4.1 g 0%
Netto-Kohlenhydrate 3.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.682 g 0%
Arginin 0.669 g 0%
Asparaginsäure 1.311 g 0%
Cystein 0.127 g 0%
Glutaminsäure 2.092 g 0%
Glycin 0.538 g 0%
Histidin 0.33 g 0%
Isoleucin 0.519 g 0%
Leucin 0.904 g 0%
Lysin 1.001 g 0%
Methionin 0.316 g 0%
Phenylalanin 0.457 g 0%
Prolin 0.409 g 0%
Serin 0.489 g 0%
Threonin 0.512 g 0%
Tryptophan 0.129 g 0%
Tyrosin 0.377 g 0%
Valin 0.585 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 42.85 mg 3%
Kupfer 0.12 mg 14%
Fluorid 11.56 mcg 0%
Eisen  1.35 mg 7%
Magnesium 43.49 mg 10%
Mangan 0.26 mg 11%
Phosphor 162.09 mg 13%
Kalium 614.23 mg 13%
Selen 19.11 mcg 35%
Natrium 39.57 mg 2%
Zink 0.58 mg 5%
andere
Nährstoff Menge  DV
Wasser 202.492 g 0%
Asche 1.585 g 0%