Cod Fillets with Wild Garlic Cream

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Cod Fillets with Wild Garlic Cream

cod fillets with wild garlic cream - Who needs restaurants: enjoy this homemade treat!

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
361
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bear's garlic has a lot to offer: the herb is rich in chlorophyll, which has detoxifying effects and contributes to blood formation. Bear's garlic can also help with digestive problems and dissolve flatulence. Hake is a particularly low-fat fish and contains a lot of phosphorus and calcium. These two minerals ensure stable bones and healthy teeth.

If you do not have the somewhat exotic wasabi chips available, you can replace them with wasabi paste. Depending on your taste, decorate the hake fillet with a small blob of this paste. Due to the sharpness of the paste, however, care should be taken when selecting the quantity.

1 serving contains
(Percentage of daily recommendation)
Calorie361 kcal(17 %)
Protein27 g(28 %)
Fat16 g(14 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.4 μg(7 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.4 mg(29 %)
Folate40 μg(13 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C42 mg(44 %)
Potassium658 mg(16 %)
Calcium143 mg(14 %)
Magnesium58 mg(19 %)
Iron1.9 mg(13 %)
Iodine25 μg(13 %)
Zinc1 mg(13 %)
Saturated fatty acids5.3 g
Uric acid170 mg
Cholesterol99 mg

Ingredients

for
4
Ingredients
1 bunch Wild garlic (About 80 grams)
salt
1 shallot
2 tablespoons Canola oil
8 fluid ounces fish stock (from a jar)
peppers
1 roll Herb cream cheese (100 grams)
14 ounces Cod
1 tablespoon Pastry flour (20 grams)
8 ounces Gnocchi (premade)
3 ½ fluid ounces
4 Wasabi chips
In addition
Milk frother
How healthy are the main ingredients?
saltshallot

Preparation steps

1.

Rinse wild garlic and blanch in boiling salted water for 1 minute. Drain, rinse in cold water and drain again. Chop coarsely.

2.

Peel shallot and dice finely. Heat 1 teaspoon of canola oil in a pan and saute shallot until soft. Add wild garlic and saute briefly. Add broth and herb cream and bring to a boil. Puree finely and strain through a sieve. Season with salt and pepper.

3.

Cut cream cheese into thick slices. Rinse fish and pat dry, cut into 4 equal pieces. Season with salt and pepper, dust with flour.

4.

Heat remaining oil in a pan. Cook fish, skin side down, fror about 5 minutes or until golden brown. Remove pan from heat and turn fish over, let stand in a hot pan for 1-2 minutes. 

5.

Cook gnocchi in boiling salted water according to package instructions until al dente. Drain well.

6.

Arrange wild garlic sauce on 4 plates. Arrange fish, cream cheese slices, gnocchi, milk foam and wasabi chips on top of sauce and serve.