Cod with Herb Sauce

5
Average: 5 (1 vote)
(1 vote)
Cod with Herb Sauce
share Share
print
bookmark_border Copy URL
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
321
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie321 cal.(15 %)
Protein37 g(38 %)
Fat17 g(15 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage0.5 g(2 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.9 μg(15 %)
Vitamin E2.6 mg(22 %)
Vitamin K0.3 μg(1 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.1 mg(109 %)
Vitamin B₆0.4 mg(29 %)
Folate22 μg(7 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C11 mg(12 %)
Potassium801 mg(20 %)
Calcium96 mg(10 %)
Magnesium57 mg(19 %)
Iron1 mg(7 %)
Iodine460 μg(230 %)
Zinc1 mg(13 %)
Saturated fatty acids9.8 g
Uric acid225 mg
Cholesterol110 mg
Complete sugar2 g

Ingredients

for
4
For the fish
½ lemon
Sea salt
1 Tbsp peppercorns
2 bay leaves
peppers
4 Cod (each 150 grams)
For the sauce
½ handful Tarragon
1 shallot
1 Tbsp butter
1 Tbsp Pastry flour
1 tsp Tomato paste
100 milliliters Whipped cream
3 Tbsps Crème fraiche
salt
freshly ground peppers
lemon juice
How healthy are the main ingredients?
Whipped creamTarragonTomato pastelemonshallotsalt

Preparation steps

1.

For the fish, squeeze the juice from the lemon and add to a pot with 1 teaspoon salt, peppercorns, bay leaves and about 1 liter (approximately 1 quart) of hot water. Simmer for about 10 minutes. Rinse the fish, pat dry and place in the broth at a temperature just below the boiling point (about 80°C/approximately 175°F). Cover and poach for 10-15 minutes.

2.

Meanwhile, for the sauce, rinse the tarragon, shake dry, set a few sprigs aside for garnish and finely chop the rest. Peel the shallot, chop finely and fry in hot butter until translucent. Sprinkle with flour and cook briefly while stirring. Add tomato paste and sauté briefly, then add approximately 250 ml (approximately 1 cup) of the fish broth while stirring. Stir in cream and simmer 5-8 minutes. Stir in the creme fraiche and tarragon and season the sauce with salt, pepper and lemon juice.

3.

Arrange the fish on a platter with the sauce and serve garnished as desired with lemon zest and remaining tarragon.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks