Cod on Broccoli Pea Puree
Cod on Broccoli Pea Puree - Tender fish with aromatic garnish
Healthy, because
Even smarter
Nutritional values
The proportion of iodine in cod is particularly remarkable. The body needs this trace element to build up thyroid hormones. A deficiency can therefore have a negative effect on the metabolism. Reach for broccoli more often. The cabbage vegetable is rich in cell-protecting glucosinols and blood pressure-lowering potassium.
If you wish, you can also prepare the dish with other types of fish - salmon or pollock, for example, go well.
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 207.4 μg | (346 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 922 mg | (23 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 308 μg | (154 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 14 ozs Broccoli
- 1 shallot
- 1 garlic clove
- 3 Tbsps Canola oil
- 4 ½ ozs Vegetable broth
- 8 ozs Peas (frozen; thawed)
- 18 ozs cod fillets (4 cod fillets)
- ½ organic lemon (juice and peel)
- ½ tsp fennel seeds
- ½ tsp Coriander
- ½ oz Whole Grain Spelt Flour (1 TBSP.)
- salt
- peppers
- 2 mint
- ¾ oz Sour cream (1 TBSP.)
- 5 ozs milk (whole)
- Nutmeg
Preparation steps
Clean broccoli, wash and cut into florets. Peel and chop shallot and garlic. Heat 1 tablespoon oil in a saucepan. Sauté shallot and garlic for 2 minutes over medium heat. Add broccoli and sauté for 3 minutes. Pour in broth, cover and cook over low heat for 8 minutes. Add peas and simmer covered for 5 minutes.
Meanwhile, rinse fish, pat dry, sprinkle with lemon juice and let sit for 5 minutes. Heat remaining oil in a pan. Coarsely crush fennel and coriander seeds in a mortar and sauté in hot oil for 2 minutes over medium heat. Pat fish dry, toss in flour and fry in oil for 3 minutes. Turn and fry for another 3 minutes. Season fish with lemon zest, salt, pepper and cover and cook over low heat for 5 minutes.
In the meantime, wash mint, shake dry, chop and mix into broccoli with sour cream. Puree finely and season with salt and pepper.
For the foam, season milk with salt, pepper and freshly grated nutmeg and heat. Arrange vegetable puree with the fish on plates. Froth the seasoned milk well and pour a little foam over each fish.
