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Cod on Broccoli Pea Puree

Cod on Broccoli Pea Puree

30 min.
Time:
283
calories
Calories:
Health Score:
95 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
BroccoliSour creamshallotgarlic clovesaltmint
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Preparation
1.

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.

2.

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.

3.

In the meantime, wash mint, shake dry, chop and mix into broccoli with sour cream. Puree finely and season with salt and pepper.

4.

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.

Nutritional values
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 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

If you wish, you can also prepare the dish with other types of fish - salmon or pollock, for example, go well.

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