Low-Carb Dinner

Cod with Mustard-almond Crust and Oven Vegetables

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Average: 5 (4 votes)
(4 votes)
Cod with Mustard-almond Crust and Oven Vegetables

Cod with mustard-almond crust and oven vegetables - Aromatic festive delights from the low-carb cuisine. Photo: Wenke Gürtler

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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
501
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is low in carbs and calories but high in protein as well as iodine, which helps support a healthy thyroid. 

You can also use halibut or another flakey white fish in this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie501 kcal(24 %)
Protein41 g(42 %)
Fat29 g(25 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage30 g(100 %)
Vitamin A1.8 mg(225 %)
Vitamin D2.5 μg(13 %)
Vitamin E17 mg(142 %)
Vitamin K21 μg(35 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.3 mg(111 %)
Vitamin B₆0.6 mg(43 %)
Folate111 μg(37 %)
Pantothenic acid1.3 mg(22 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C18 mg(19 %)
Potassium1,539 mg(38 %)
Calcium405 mg(41 %)
Magnesium149 mg(50 %)
Iron6.1 mg(41 %)
Iodine371 μg(186 %)
Zinc3.3 mg(41 %)
Saturated fatty acids6.7 g
Uric acid292 mg
Cholesterol68 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 tablespoon yellow Mustard seed
1 lemon
16 ounces Salsify
2 purple carrots
2 orange carrots
4 shallots
8 sprigs thyme
3 tablespoons olive oil
3 ounces white wine
4 ounces Vegetable broth
18 ounces Cod
2 ounces Parmesan
2 teaspoons granular Mustard
3 ounces ground almonds
salt
freshly ground pepper
How healthy are the main ingredients?
lemonSalsifycarrotshallotthymeolive oil
Preparation

Kitchen utensils

1 Knife, 1 Casserole dish, 1 Grater

Preparation steps

1.

Coarsely crush the mustard seeds in the mortar. Halve lemon and squeeze juice. Fill a bowl with water and stir in half the lemon juice. Brush the black salsifies, peel them, cut them into coarse pieces and place them in the lemon water until all the sticks are processed.

2.

Wash, clean and cut the carrots into large pieces. Peel shallots, cut 2 into slices, dice the rest finely and put aside. Wash thyme and shake dry.

3.

Heat olive oil in a pan. Add vegetables and fry for 2-3 minutes. Put the vegetables in an ovenproof dish, season with mustard seeds, salt and pepper. Cover with thyme. Pour on white wine and vegetable stock and bake in a preheated oven at 390°F for 15 minutes.

4.

Meanwhile, wash the cod, pat dry and divide into 4 equal pieces. Grate the parmesan finely. In a bowl, mix diced shallots, parmesan, mustard and almonds. Season cod with salt, pepper and lemon juice. Spread the mustard-almond mixture evenly over the fish.

5.

Place the cod on the vegetables and cook for 15 minutes together with the vegetables. Remove, arrange cod with mustard-almond crust and oven vegetables on plates and serve.