Cod with Beetroot Mash and Horseradish Salsa
Cod with beetroot mash and horseradish salsa - Down-to-earth gourmet cuisine for fish fans
Healthy, because
Even smarter
Nutritional values
The ideal slimming ingredient winter cod (also known as Skrei) is particularly lean. Due to its high protein content, the fish boosts the metabolism and can thus melt pounds.
If you can't get cod, you can replace it with another white fish fillet of your choice. You can get the spice mixture Harissa in well-stocked supermarkets or health food stores.
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 147.3 μg | (246 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 157 mg | (165 %) | ||
| Potassium | 1,994 mg | (50 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 354 μg | (177 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 4 cod fillets (about 6 ounces; with skin)
- salt
- 3 carrots
- 2 Parsnips
- 14 ozs Rutabaga
- 1 red onion
- 2 garlic cloves
- 10 ozs Brussels sprouts
- 6 Tbsps olive oil
- 2 tsps Harissa (Arabic spice mixture)
- 1 Tbsp apple cider vinegar
- 18 ozs Vegetable broth
- 1 oz fresh Horseradish (alternatively from jar)
- 1 handful parsley
- ½ organic lemon (peel and juice)
- peppers
Preparation steps
Rinse fillets, dab dry, and season with salt. Clean, peel, and coarsely dice carrots, parsnips, and rutabaga. Peel and finely dice onion and garlic. Clean and wash Brussels sprouts, remove outer leaves and stalks, peel individual leaves from Brussels sprouts.
Heat 1 tablespoon oil in a saucepan. Sauté carrots, parsnips and rutabaga with half of the onion and garlic for 5 minutes over medium heat. Then season with harissa, add vinegar and deglaze with broth. Cook vegetables over low heat for about 15 minutes until soft.
Meanwhile, for the salsa, peel and finely grate the horseradish. Wash parsley, shake dry and chop finely. Mix both with 4 tablespoons oil, lemon zest and 1 tablespoon juice. Season salsa with salt and pepper, set aside.
Heat remaining oil in a frying pan. Sauté fish fillets on skin side over medium heat for 7-8 minutes. Turn, fry for another 2 minutes and pepper. Sauté Brussels sprouts with remaining onion and garlic in the same pan for 3 minutes, season with salt and pepper.
Mash root vegetables with a potato masher, adding a little broth and remaining lemon juice if necessary. Divide the mash with fish and Brussels sprouts on plates and serve with the salsa.
