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Ingredients

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Cod and Lemon Sauce

Cod and Lemon Sauce

1 hr
Time:
703
calories
Calories:
Health Score:
75 / 100
Ingredientsfor  
Ingredients
2 Tbsps olive oil (+ 1 tsp for the pan)
½ organic lemon
4 cod fillets (about 6 ounces)
salt
peppers
2 slices day old sourdough breads
6 ozs almonds
1 oz Parmesan
1 shallot
1 salt lemon (glass)
1 Tbsp butter
5 ozs non-alcoholic white wine
5 ozs Heavy cream
16 ozs Peas (freshly split)
1 bunch mint
How healthy are the main ingredients?
almondParmesanolive oilmintsaltshallot
Preparation
1.

Brush baking dish with 1 tsp oil. Rinse lemon, rub dry, grate zest and squeeze juice. Rinse fish fillets, pat dry, lightly salt, pepper and sprinkle with 2 tbsp. lemon juice.

2.

Finely grate bread and place in a bowl. Chop almonds, set aside 2 tablespoons. Grate cheese. Add almonds, cheese, 1 tablespoon oil and lemon zest to bread and mix well.

3.

Place the cod fillets in the mold, cover with the almond mixture, and bake in a preheated oven at 200 °C / 400 °F for 12-15 minutes.

4.

Meanwhile, peel and finely dice shallot. Drain the salt lemon, remove the zest with a zester and set aside for garnish, squeeze out the juice.

5.

Heat butter in a saucepan. Sauté shallot in it for 3 minutes over medium heat and deglaze with lemon juice. Pour in white wine and reduce to about half for 7 minutes over medium heat. Stir in heavy cream, bring to a boil and strain sauce through a fine sieve. Season to taste with salt and pepper and keep warm briefly.

6.

For the puree, cook the peas in boiling salted water for about 4 minutes over medium heat, then drain and drain. Wash mint, shake dry and set aside a few leaves for garnish. Roughly chop remaining mint and finely puree with peas and remaining oil. Season puree with salt and pepper.

7.

Arrange the cod fillets on plates and pour the salt lemon sauce around them. Spread the pea-mint puree next to the cod with lemon sauce and sprinkle with almonds set aside, salt lemon zest and remaining mint leaves.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie703 cal.(33 %)
Protein43 g(44 %)
Fat42 g(36 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage11.3 g(38 %)
Healthy, because

Healthy, because

Peas are wonderfully digestible and do not burden digestion. The tender green beads convince with iron and zinc, which together promote our wound healing.

Even smarter

Even smarter

Almond crust is also great for other types of fish and is a great addition to any fish recipes. Thus, instead of cod with lemon sauce, you can also prepare prima with salmon with lemon sauce.

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