Cod on Broccoli Pea Puree

Average: 5 (36 votes)
(36 votes)
Cod on Broccoli Pea Puree

Cod on Broccoli Pea Puree - Tender fish with aromatic garnish

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Health Score:
95 / 100
30 min.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie283 cal.(13 %)
Protein31 g(32 %)
Fat11 g(9 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage6.2 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.7 μg(9 %)
Vitamin E3.5 mg(29 %)
Vitamin K207.4 μg(346 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin12 mg(100 %)
Vitamin B₆0.7 mg(50 %)
Folate117 μg(39 %)
Pantothenic acid2.2 mg(37 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C113 mg(119 %)
Potassium922 mg(23 %)
Calcium161 mg(16 %)
Magnesium77 mg(26 %)
Iron2.4 mg(16 %)
Iodine308 μg(154 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.3 g
Uric acid270 mg
Cholesterol48 mg
Complete sugar6 g


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.)
2 mint
¾ oz Sour cream (1 TBSP.)
5 ozs milk (whole)
How healthy are the main ingredients?
BroccoliSour creamshallotgarlic clovesaltmint

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.