Your Recipe

Salsa-Simmered Fish

Zutat  Menge  Kalorien 
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal
Essig Rotwein 14.9g 3kcal
Kabeljau atlantisch, roh 680.4g 558kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Salz, koscher 1g 0kcal

Recipe Tags:

Whole30 Diet

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  184 g | ml
Menge pro Portion  208
869
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.3g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 192mg 8%
Gesamte Kohlenhydrate  1g 0%
Ballaststoffe  0.2g 1%
Zucker  0g
Protein  31g 61%
Vitamin D 1.5mcg 8%
Kalzium 38mg 3%
Eisen  1.3mg 7%
Kalium 726mg 15%
* 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 20.963 mcg 2%
Thiamin [B1] 0.137 mg 11%
Riboflavin [B2] 0.115 mg 9%
Niacin [B3] 3.558 mg 22%
Pantothensäure [B5] 0.271 mg 5%
Vitamin B6 0.439 mg 26%
Cobalamin [B12] 1.548 mcg 0%
Folat [B9] 12.056 mcg 0%
Vitamin C 2.231 mg 2%
Vitamin D 1.531 mcg 8%
Vitamin E 2.126 mg 14%
Vitamin K 4.688 mcg 4%
Betain 0.02 mg 0%
Cholin 111.488 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1 g 0%
Sugars 0 g 0%
Ballaststoffe  0.2 g 1%
Carbohydrate 0.5 g 0%
Netto-Kohlenhydrate 0.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.835 g 0%
Arginin 1.823 g 0%
Asparaginsäure 3.11 g 0%
Cystein 0.326 g 0%
Glutaminsäure 4.535 g 0%
Glycin 1.458 g 0%
Histidin 0.893 g 0%
Isoleucin 1.4 g 0%
Leucin 2.467 g 0%
Lysin 2.786 g 0%
Methionin 0.898 g 0%
Phenylalanin 1.186 g 0%
Prolin 1.075 g 0%
Serin 1.238 g 0%
Threonin 1.331 g 0%
Tryptophan 0.34 g 0%
Tyrosin 1.024 g 0%
Valin 1.565 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 38.31 mg 3%
Kupfer 0.06 mg 7%
Fluorid 0.05 mcg 0%
Eisen  1.27 mg 7%
Magnesium 58.13 mg 14%
Mangan 0.1 mg 4%
Phosphor 352.12 mg 28%
Kalium 726.27 mg 15%
Selen 56.56 mcg 103%
Natrium 192.25 mg 8%
Zink 0.82 mg 7%
andere
Nährstoff Menge  DV
Wasser 142.603 g 0%
Asche 2.069 g 0%