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.
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.
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 64.6 μg | (108 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 356 μg | (178 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 267 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 9 ozs russet potato
- 9 ozs Celery root
- salt
- 10 ozs Peas (frozen)
- 2 parsley
- 1 scallion
- 2 Tbsps almonds
- 22 ozs Cod (or halibut)
- 1 Tbsp Canola oil
- peppers
- 1 tsp dried Herbs & Spices (food group) (of Provence)
- 1 Tbsp olive oil
- 1 cup milk
- ½ lemon (peel and juice)
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.
