Cod with Aioli and Broad Beans
Cod with aioli and broad beans - Light fish bedded on delicate greenery
Healthy, because
Even smarter
Nutritional values
The vegetable protein from broad beans and the proteins from cod together form a muscle-nourishing powerhouse. Due to the sulfur-containing essential oil allicin gets garlic its typical spicy-sweet aroma. Above all, however, the substance is an effective agent against pathogenic bacteria and a good support for digestion.
For a carbohydrate side dish, a slice of whole wheat bread goes perfectly with cod with aioli and bean greens. How about a quick spelt bread or crispy aromatic sourdough baguette?
(Percentage of daily recommendation)
| Calorie | 779 cal. | (37 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 35.2 g | (117 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 37.9 μg | (63 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 2,033 mg | (51 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 285 mg | (95 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 364 μg | (182 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 331 mg | |||
| Cholesterol | 106 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 3 garlic cloves
- 2 Tbsps lemon juice
- 1 egg
- 2 Tbsps olive oil
- 4 ozs Canola oil
- salt
- 4 Cod (about 6 ounce)
- peppers
- 18 ozs Broad bean (freshly split)
- 1 scallion
Kitchen utensils
Preparation steps
For the aioli, peel garlic and place in a tall container with lemon juice, egg and olive oil. Blend with a hand blender until creamy, adding the canola oil. Season with salt.
Rinse fish fillets, pat dry, season with salt and pepper, place in steamer insert and cook over boiling water, covered, for about 10 minutes.
Meanwhile, wash beans and cook in boiling salted water over medium heat for about 2 minutes. Clean the spring onion, wash and cut into rings. Drain beans, drain well, remove membranes and divide among 4 bowls. Pour some aioli on top, place fish on top and sprinkle with spring onion rings. Serve remaining aioli in small bowls.
