Healthy Gourmet Kitchen

Cod with Celery and Pea Puree

Average: 4.8 (9 votes)
(9 votes)
Cod with Celery and Pea Puree

Cod with celery and pea puree - Well bedded: The tender fish and the creamy puree are a perfect match in terms of taste.

share Share
bookmark_border Copy URL
30 min.

Healthy, because

Even smarter

Nutritional values

The fish provides plenty of protein, but only a little fat. If you use fish from the sea, it also scores with its high iodine content. The trace element is important for healthy thyroid function.

When choosing fish, give preference to sea fish - because it contains large amounts of the trace element iodine, which is important for the thyroid gland. Not everyone likes the taste of celery - if you feel the same way, you can simply replace the vegetable with the same amount of potatoes.

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein38 g(39 %)
Fat11 g(9 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E4.7 mg(39 %)
Vitamin K64.6 μg(108 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.2 mg(127 %)
Vitamin B₆0.7 mg(50 %)
Folate170 μg(57 %)
Pantothenic acid1.8 mg(30 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C41 mg(43 %)
Potassium1,358 mg(34 %)
Calcium176 mg(18 %)
Magnesium110 mg(37 %)
Iron2.9 mg(19 %)
Iodine356 μg(178 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.8 g
Uric acid267 mg
Cholesterol53 mg
Complete sugar6 g


9 ozs russet potato
9 ozs Celery root
10 ozs Peas (frozen)
2 parsley
1 scallion
2 Tbsps almonds
22 ozs Cod (or halibut)
1 Tbsp Canola oil
1 tsp dried Herbs & Spices (food group) (of Provence)
1 Tbsp olive oil
1 cup milk
½ lemon (peel and juice)
How healthy are the main ingredients?
almondolive oilsaltparsleylemon

Preparation steps


Peel and wash potatoes and celery, cut into pieces and cook in salted water over medium heat for 20 minutes. After 15 minutes, add peas and cook.


For the almond and herb mixture, wash parsley, shake dry and chop. Clean the spring onion, wash, cut into fine rings. Chop almonds. Mix parsley, almonds and onion.


Rinse fish fillet, pat dry, cut into 4 or 8 equal pieces. Heat a grill pan and lightly oil it. Grill fish pieces in it on both sides for about 2 minutes, season with salt, pepper and the dried herbs and keep warm in a preheated oven at 100 °C / 225˚ F (80 °C / 175˚ F convection oven).


Meanwhile, drain vegetables and let steam for 2-3 minutes. Mash peas together with potatoes and celery. Mix in olive oil and hot milk and stir. Stir in almond-herb mixture and lemon zest and season with salt, pepper and lemon juice. Serve puree with fish fillets and the mixture.