Cod Piccata

Gluten Free
Dairy Free
Very Healthy
Health score
85%
Cod Piccata
45 min.
2
201kcal

Suggestions

Ingredients

  • tablespoon capers 
  • 12 ounce filets 
  • 0.1 teaspoon pepper red crushed
  •  garlic clove minced
  • 0.3 teaspoon ground cumin 
  • teaspoon olive oil 
  • 0.5 cup onion separated thinly sliced
  • 0.5 cup bell pepper diced red
  • cup tomatoes chopped

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add onion, bell pepper, and garlic; saut 2 minutes.
  3. Add chopped tomato, capers, cumin, and crushed red pepper; cook over medium heat 5 minutes, stirring occasionally.
  4. Add fillets to skillet, spooning sauce over fillets. Cover and cook 10 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories201kcal
Protein64.33%
Fat16.08%
Carbs19.59%

Properties

Glycemic Index
66
Glycemic Load
2.2
Inflammation Score
-9
Nutrition Score
21.33173903175%

Flavonoids

Naringenin
0.51mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
5.59mg
Myricetin
0.13mg
Quercetin
15.57mg

Nutrients percent of daily need

Calories:200.7kcal
10.03%
Fat:3.56g
5.47%
Saturated Fat:0.58g
3.6%
Carbohydrates:9.75g
3.25%
Net Carbohydrates:7.16g
2.6%
Sugar:5.27g
5.85%
Cholesterol:73.14mg
24.38%
Sodium:212.19mg
9.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.01g
64.02%
Selenium:56.84µg
81.2%
Vitamin C:63.21mg
76.62%
Phosphorus:388.78mg
38.88%
Vitamin A:1901.61IU
38.03%
Vitamin B6:0.66mg
32.8%
Potassium:1030.61mg
29.45%
Vitamin B12:1.55µg
25.8%
Vitamin B3:4.43mg
22.13%
Magnesium:73.89mg
18.47%
Vitamin E:2.47mg
16.45%
Vitamin B1:0.2mg
13.4%
Folate:48.84µg
12.21%
Manganese:0.24mg
12.12%
Vitamin B2:0.18mg
10.38%
Fiber:2.59g
10.34%
Vitamin D:1.53µg
10.21%
Vitamin K:10.4µg
9.9%
Iron:1.38mg
7.68%
Zinc:1.1mg
7.34%
Copper:0.14mg
6.82%
Calcium:53.55mg
5.35%
Vitamin B5:0.5mg
5.05%
Source:My Recipes