Your Recipe

Salsa-Simmered Fish

Zutat  Menge  Kalorien 
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal
Oregano getrocknet 2g 5kcal
Essig Rotwein 14.9g 3kcal
Kabeljau atlantisch, roh 360g 295kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Kreuzkümmel, gemahlen 5g 19kcal
Tomatensauce aus der Dose, ohne Salzzusatz 453g 109kcal
Salz, koscher 6g 0kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)
INSTRUCTIONS
Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Nährwertangaben 
Portionsgröße  219 g | ml
Menge pro Portion  172
720
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.3g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 654mg 28%
Gesamte Kohlenhydrate  7.5g 3%
Ballaststoffe  2.1g 8%
Zucker  4.1g
Protein  18g 36%
Vitamin D 0.8mcg 4%
Kalzium 54mg 4%
Eisen  2.5mg 14%
Kalium 746mg 16%
* 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 36.979 mcg 4%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.141 mg 11%
Niacin [B3] 3.072 mg 19%
Pantothensäure [B5] 0.503 mg 10%
Vitamin B6 0.361 mg 21%
Cobalamin [B12] 0.819 mcg 0%
Folat [B9] 17.872 mcg 0%
Vitamin C 9.403 mg 10%
Vitamin D 0.81 mcg 4%
Vitamin E 3.351 mg 22%
Vitamin K 10.912 mcg 9%
Betain 0.975 mg 0%
Cholin 70.747 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7.5 g 3%
Sugars 4.1 g 8%
Ballaststoffe  2.1 g 8%
Carbohydrate 0.8 g 0%
Netto-Kohlenhydrate 3.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.017 g 0%
Arginin 1.003 g 0%
Asparaginsäure 1.862 g 0%
Cystein 0.188 g 0%
Glutaminsäure 3.075 g 0%
Glycin 0.805 g 0%
Histidin 0.497 g 0%
Isoleucin 0.773 g 0%
Leucin 1.351 g 0%
Lysin 1.52 g 0%
Methionin 0.485 g 0%
Phenylalanin 0.672 g 0%
Prolin 0.603 g 0%
Serin 0.698 g 0%
Threonin 0.749 g 0%
Tryptophan 0.191 g 0%
Tyrosin 0.565 g 0%
Valin 0.862 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 53.52 mg 4%
Kupfer 0.18 mg 20%
Fluorid 39.57 mcg 0%
Eisen  2.54 mg 14%
Magnesium 52.48 mg 12%
Mangan 0.25 mg 11%
Phosphor 223.08 mg 18%
Kalium 746.15 mg 16%
Selen 30.78 mcg 56%
Natrium 654 mg 28%
Zink 0.75 mg 7%
andere
Nährstoff Menge  DV
Wasser 181.045 g 0%
Asche 3.388 g 0%