Cod with Asparagus and Mashed Potatoes
Cod with Asparagus and Mashed Potatoes - Perfect Sunday dish for spring
Healthy, because
Even smarter
Nutritional values
Iodine, a trace element found in cod, for example, is needed for the formation of thyroid hormones. They, in turn, are essential for the smooth functioning of the metabolism and energy balance.
You can also enjoy this fish dish outside the asparagus season: then simply replace the vegetables with the same amount of broccoli. You can substitute the cod with the more expensive fish, halibut, for a special dinner!
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,091 mg | (27 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 300 μg | (150 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 22 ozs floury potatoes
- salt
- 1 organic lemon
- ¾ oz mixed Fresh herbs (2 handfuls; dill and parsley)
- 3 ½ ozs Sour cream
- 1 ¾ ozs Buttermilk
- 1 tsp Dijon mustard
- peppers
- 9 ozs Asparagus
- 4 cod fillets with skin (4 oz each)
- 4 ozs hot milk (whole)
- 2 Tbsps butter
- Nutmeg
- 4 Tbsps olive oil
- 1 oz Caper
Kitchen utensils
Preparation steps
Wash, peel and halve potatoes and cook in plenty of boiling salted water for about 25 minutes.
For the dip, rinse the lemon, rub dry, grate the zest from one half and squeeze out the juice. Cut the other half into 4 slices. Wash herbs, shake dry, and chop. Mix sour cream with buttermilk, lemon zest, and its juice, mustard, salt, and pepper. Mix in 2 tablespoons of the herbs, saving the rest for the garnish. Pour dip into a small bowl.
Wash asparagus, cut off woody ends and peel the lower third of the spears. Rinse fish fillets and pat dry.
Drain potatoes and press through a potato ricer back into the pot or mash with a masher. Stir milk and butter into the mash, season with freshly grated nutmeg and salt and keep warm.
Heat 2 tablespoons of oil in a frying pan. Season fish fillets with salt and pepper and sear on the skin side for 5-6 minutes over medium heat. Add lemon slices, turn the fillets once briefly and allow to glaze for approx. 2 minutes.
Meanwhile, in another pan, fry asparagus in remaining oil for 5-6 minutes over medium heat; then season with salt and pepper.
Divide puree among plates. Arrange asparagus and fish with lemon slices on top, sprinkle with capers and remaining herbs and spread some dip on top, serve the rest separately.
