Cod Fillet with Mushrooms and Scallions

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Cod Fillet with Mushrooms and Scallions
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Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
643
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie643 cal.(31 %)
Protein34 g(35 %)
Fat39 g(34 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage3.7 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.1 μg(21 %)
Vitamin E5.6 mg(47 %)
Vitamin K15.1 μg(25 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin16.5 mg(138 %)
Vitamin B₆0.6 mg(43 %)
Folate55 μg(18 %)
Pantothenic acid2.7 mg(45 %)
Biotin17.5 μg(39 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C37 mg(39 %)
Potassium1,481 mg(37 %)
Calcium123 mg(12 %)
Magnesium86 mg(29 %)
Iron3.1 mg(21 %)
Iodine398 μg(199 %)
Zinc2.1 mg(26 %)
Saturated fatty acids21.4 g
Uric acid234 mg
Cholesterol138 mg
Complete sugar6 g

Ingredients

for
Ingredients
500 grams waxy, small potatoes
salt
600 grams Cod
freshly ground peppers
Pastry flour (as needed)
2 Tbsps vegetable oil
1 shallot
100 grams cold butter
1 Tbsp Pastry flour
350 milliliters Cider
150 milliliters Whipped cream (at least 30% fat content)
lemon juice (to taste)
cayenne pepper
300 grams fresh button Mushroom
3 sticks scallions
How healthy are the main ingredients?
potatoWhipped creamsaltshallotcayenne pepper

Preparation steps

1.

Preheat oven to 100°C (approximately 210°F). Peel, rinse and cook potatoes for 25 minutes in boiling salted water. Rinse fish, pat dry, season with salt and pepper and lightly flour. In a pan, heat oil and fry fish on both sides. Remove and place on a baking sheet lined with parchment paper and leave until ready to serve in the preheated oven.

2.

Meanwhile, peel shallot and chop finely. In a hot pan with 1 tablespoon melted butter, sweat shallot. Sprinkle in flour, allow to lightly brown and pour in cider. Stir vigorously using a whisk, so that no lumps form. Pour in cream, season with salt, lemon juice and cayenne pepper and simmer for 5-8 minutes over medium heat, stirring occasionally.

3.

Trim mushrooms. Rinse and trim scallions, shake dry, cut in half lengthwise and cut into 6 cm (approximately 2 1/3 inch) long pieces. In a pan melt 20 grams (approximately 3/4 ounce) butter and fry mushrooms until golden brown. Add scallions, continue to fry and season with salt and pepper.

4.

Cut 40 grams (approximately 1 1/3 ounces) butter in pieces and froth using a hand mixer into the sauce. Drain cooked potatoes drain, let evaporate and toss in remaining butter in a hot pan.

5.

Serve fish with mushrooms and scallions on warmed plates, drizzle with sauce and serve with potatoes.

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