Cod with Lemon Sauce and Mashed Potatoes
Cod with Lemon Sauce and Mashed Potatoes - Well-being food that comes with a lot of protein
Healthy, because
Even smarter
Nutritional values
The low-fat sea fish is easy to digest and strengthens the immune system and tooth enamel thanks to the trace elements selenium and fluorine. In addition, its iodine benefits the work of the thyroid gland. Even though onions have a flatulent effect, their fiber and sulfides are a boon for our intestines and ensure stimulated digestion.
The recipe also works with other types of white fish: just use your favorite!
(Percentage of daily recommendation)
| Calorie | 608 cal. | (29 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 29.3 μg | (49 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 129 mg | (136 %) | ||
| Potassium | 2,024 mg | (51 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 304 μg | (152 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 10.6 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 36 ozs floury potatoes
- salt
- 2 ½ Oranges
- 1 handful lettuce leaves (e.g. frisée lettuce or arugula)
- 1 small red onion
- 2 organic lemons
- 1 Avocado
- peppers
- 3 Tbsps olive oil
- 7 ozs milk (whole)
- 1 ¾ ozs butter
- Nutmeg
- 4 cod fillets (about 4 oz each)
- 4 parsley
- Fleur de sel
Preparation steps
Peel and wash potatoes and cook in boiling salted water for 30 minutes. Meanwhile, for the garnish, peel 2 oranges, cut into thin slices and collect the juice that comes out; squeeze half the orange.
Wash lettuce leaves, spin dry and pluck smaller. Peel onion and cut into fine rings. Rinse 1 lemon hot, cut 4 thin slices from the center, squeeze remaining lemon.
Cut avocado in half, remove pit, lift flesh from peel, cut into wedges and sprinkle with 1 tsp lemon juice. Arrange lettuce, onion rings, avocado wedges and 1 lemon slice decoratively on half of each plate.
For the dressing, whisk half of the remaining lemon juice with orange juice, salt, pepper and oil and drizzle over the salad.
Drain potatoes, let steam briefly and press through potato ricer. Heat milk and stir into potatoes with 2 Tablespoons butter. Season mashed potatoes with salt and freshly grated nutmeg.
Rinse fish fillets, pat dry, sprinkle with remaining lemon juice, salt, pepper. Wash parsley, shake dry and chop.
Heat remaining butter in a frying pan. Fry fish in it on both sides over medium heat for 2-3 minutes, adding parsley.
Place puree next to the salad as a circle on the plates, arrange fish on top and serve sprinkled with fleur de sel and pepper.
