Your Recipe

Baked Cod with Lemon and Capers

Zutat  Menge  Kalorien 
Zitrone 116g 34kcal
Knoblauch 6g 9kcal
Olivenöl 26.6g 235kcal
Thymian frisch 5.48g 6kcal
Kabeljau atlantisch, roh 907.18g 744kcal
Kapern, Konserve 15g 3kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 pounds fresh cod fish, cut into 4 servings
2 tbsp olive oil, divided
2 whole lemons
Kosher salt
Pepper
2 tbsp capers drained from their liquid
2 tbsp fresh thyme leaves
2 cloves garlic, finely minced
Fresh parsley, for garnish
Instructions
Preheat the oven to 375 degrees F.
Arrange the cod fillets on a plate and drizzle with 1 tbsp olive oil, juice of 1 lemon, and a generous shake of salt and pepper. Let the cod marinate in this while the oven is heating up.
Transfer the cod to a 7.5 ” x 10.5″ or 9″ x 13″ ceramic baking dish (it is fine if the pieces overlap a bit).
Top the cod with capers, fresh thyme, and minced garlic.
Slice the remaining lemon into rounds and arrange the slices on top of the cod. Add a few sprigs of fresh thyme if you have them.
Bake in the oven for 15-17 minutes, until fish is an internal temperature of 145 degrees F, and is opaque and flakes easily with a fork. Cook time will depend on the amount and thickness of fish.
Remove from oven and let sit for a minute or two before serving

Nährwertangaben 
Portionsgröße  269 g | ml
Menge pro Portion  258
1078
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.3g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 212mg 9%
Gesamte Kohlenhydrate  3.7g 1%
Ballaststoffe  1.2g 4%
Zucker  0.8g
Protein  41g 82%
Vitamin D 2mcg 10%
Kalzium 54mg 4%
Eisen  1.4mg 8%
Kalium 993mg 21%
* 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 31.029 mcg 3%
Thiamin [B1] 0.188 mg 16%
Riboflavin [B2] 0.167 mg 13%
Niacin [B3] 4.768 mg 30%
Pantothensäure [B5] 0.418 mg 8%
Vitamin B6 0.603 mg 35%
Cobalamin [B12] 2.064 mcg 0%
Folat [B9] 20.59 mcg 0%
Vitamin C 20.461 mg 23%
Vitamin D 2.041 mcg 10%
Vitamin E 2.487 mg 17%
Vitamin K 5.178 mcg 4%
Betain 0.007 mg 0%
Cholin 149.961 mg 27%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.7 g 1%
Sugars 0.8 g 2%
Ballaststoffe  1.2 g 4%
Carbohydrate 3.5 g 0%
Netto-Kohlenhydrate 3g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.445 g 0%
Arginin 2.427 g 0%
Asparaginsäure 4.142 g 0%
Cystein 0.434 g 0%
Glutaminsäure 6.04 g 0%
Glycin 1.942 g 0%
Histidin 1.19 g 0%
Isoleucin 1.869 g 0%
Leucin 3.29 g 0%
Lysin 3.714 g 0%
Methionin 1.196 g 0%
Phenylalanin 1.579 g 0%
Prolin 1.43 g 0%
Serin 1.649 g 0%
Threonin 1.776 g 0%
Tryptophan 0.454 g 0%
Tyrosin 1.364 g 0%
Valin 2.088 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 53.66 mg 4%
Kupfer 0.11 mg 12%
Fluorid 0 mcg 0%
Eisen  1.4 mg 8%
Magnesium 78.7 mg 19%
Mangan 0.09 mg 4%
Phosphor 469.16 mg 38%
Kalium 992.61 mg 21%
Selen 75.44 mcg 137%
Natrium 211.61 mg 9%
Zink 1.09 mg 10%
andere
Nährstoff Menge  DV
Wasser 214.879 g 0%
Asche 3.007 g 0%