Cod Crusted in Wild Garlic

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Cod Crusted in Wild Garlic
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Health Score:
68 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
Calories:
463
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie463 cal.(22 %)
Protein38 g(39 %)
Fat28 g(24 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.4 mg(50 %)
Vitamin D3 μg(15 %)
Vitamin E2.9 mg(24 %)
Vitamin K2.2 μg(4 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.6 mg(43 %)
Folate35 μg(12 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C60 mg(63 %)
Potassium960 mg(24 %)
Calcium175 mg(18 %)
Magnesium67 mg(22 %)
Iron2.3 mg(15 %)
Iodine461 μg(231 %)
Zinc1.7 mg(21 %)
Saturated fatty acids17.5 g
Uric acid235 mg
Cholesterol138 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
4 Cod (each about 10 ounces)
salt
white peppers
butter (for greasing)
12 scallions
1 oz butter
1 Tbsp rose Wine
2 bunches Wild garlic
2 ozs soft butter
4 ozs White bread crumbs
1 oz shallots
1 oz butter
salt
freshly ground pepper
lemon juice (to taste)
How healthy are the main ingredients?
shallotsalt

Preparation steps

1.

Rinse the fish under cold water and remove the head with a knife. Carefully remove the liver and reserve. Slightly loosen the leathery skin and pull off the fish. Cut off the fins. Season with salt and pepper to taste.

2.

Preheat the oven or the grill to 200°C (approximately 390°F).

Rinse the wild garlic, shake dry and chop. In a bowl, combine the garlic with the butter and bread. Press on top of the fish. Place the fish in a greased baking dish and cook for 8-15 minutes depending on size. 

3.

Rinse the scallions. Melt the butter in a skillet. Add the scallions and cook until fragrant. Stir in the wine.

4.

Peel and finely chop the shallots. Heat the butter in a skillet. Add the shallots and cook until translucent. Add the liver and cook through. Season with salt, pepper and lemon juice to taste. 

Serve the fish on the scallions. Garnish with the liver and shallots.