Cod Fillets with Mustard Mashed Potatoes and Green Asparagus

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Cod Fillets with Mustard Mashed Potatoes and Green Asparagus
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Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
496
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie496 cal.(24 %)
Protein29 g(30 %)
Fat21 g(18 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.8 μg(9 %)
Vitamin E4.1 mg(34 %)
Vitamin K55.2 μg(92 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.7 mg(50 %)
Folate188 μg(63 %)
Pantothenic acid2.4 mg(40 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C78 mg(82 %)
Potassium1,697 mg(42 %)
Calcium193 mg(19 %)
Magnesium122 mg(41 %)
Iron3.7 mg(25 %)
Iodine254 μg(127 %)
Zinc2.4 mg(30 %)
Saturated fatty acids12.5 g
Uric acid181 mg
Cholesterol85 mg
Complete sugar9 g

Ingredients

for
4
For the mashed potatoes
1 kilogram starchy potatoes
salt
½ tsp Caraway
250 milliliters milk
1 Tbsp butter
freshly grated Nutmeg
For the cod
2 Cod (250 grams; skinless, boned)
1 Tbsp Sea salt
1 bay leaf
1 tsp fennel seeds
2 garlic cloves (peeled and halved)
1 chili pepper
2 slices thick ginger
1 Tbsp butter
2 strips Lemon peel
2 Tbsps Mustard seed
salt
freshly ground peppers
For the asparagus
500 grams green Asparagus
For the mustard sauce
100 grams Whipped cream
1 Tbsp sharp Mustard
1 Tbsp sweet Mustard
1 Tbsp cold butter
How healthy are the main ingredients?
potatoWhipped creamMustardgingersaltCaraway

Preparation steps

1.

For the potatoes: Scrub the potatoes and boil in a pot in salted water until soft with the caraway. Drain, let moisture evaporate only briefly and peel while still hot. Press the still hot potatoes through a ricer into a large bowl. Heat the milk in a saucepan and gradually stir with a wooden spoon while hot into the potatoes. Add butter. Season with salt and nutmeg and mix well.

2.

For the cod: Rinse cod fillets, pat dry and cut into not too small pieces. Heat water in a saucepan (with steamer). Add the sea salt, bay leaf, fennel seeds, 1 clove of garlic, chile pepper and ginger. Place the steamer over the boiling broth in the pot. Place the fish fillets in steamer, cover and cook 7-8 minutes. Heat butter, remaining garlic, lemon zest and mustard seeds in a frying pan until butter melts and remove from heat. Add salt and pepper.

3.

For the asparagus: Rinse the asparagus, peel and remove the woody ends, then blanch in boiling salted water for about 10 minutes. Set 100 ml (approximately 1/4 cup) of cooking liquid aside, then drain, cut asparagus in half lengthwise and divide again crosswise.

4.

For the mustard sauce: Heat reserved asparagus cooking liquid and cream in a pan while stirring. Add the sharp and sweet mustards and butter and stir. Heat gently and do not bring to a boil. Arrange the asparagus on the mustard sauce and top with the cod and mashed potatoes. Drizzle with mustard seed butter and serve immediately.