Cod Fillets with Wild Garlic Cream
cod fillets with wild garlic cream - Who needs restaurants: enjoy this homemade treat!
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.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 658 mg | (16 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 99 mg |
Ingredients
- Ingredients
- 1 bunch Wild garlic (About 80 grams)
- salt
- 1 shallot
- 2 Tbsps Canola oil
- 8 fluid ozs fish stock (from a jar)
- peppers
- 1 roll Herb cream cheese (100 grams)
- 14 ozs Cod
- 1 Tbsp Pastry flour (20 grams)
- 8 ozs Gnocchi (premade)
- 3 ½ fluid ozs
- 4 Wasabi chips
- In addition
- Milk frother
Preparation steps
Rinse wild garlic and blanch in boiling salted water for 1 minute. Drain, rinse in cold water and drain again. Chop coarsely.
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.
Cut cream cheese into thick slices. Rinse fish and pat dry, cut into 4 equal pieces. Season with salt and pepper, dust with flour.
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.
Cook gnocchi in boiling salted water according to package instructions until al dente. Drain well.
Arrange wild garlic sauce on 4 plates. Arrange fish, cream cheese slices, gnocchi, milk foam and wasabi chips on top of sauce and serve.
