Cod Fillets with Mustard Mashed Potatoes and Green Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 496 cal. | (24 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 55.2 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,697 mg | (42 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 254 μg | (127 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 181 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
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.
