Cod Crusted in Wild Garlic
Nutritional values
(Percentage of daily recommendation)
| Calorie | 463 cal. | (22 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 2.2 μg | (4 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 960 mg | (24 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 461 μg | (231 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 17.5 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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)
Preparation steps
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.
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.
Rinse the scallions. Melt the butter in a skillet. Add the scallions and cook until fragrant. Stir in the wine.
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.
