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
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.
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 30 g | (100 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 17 mg | (142 %) | ||
| Vitamin K | 21 μg | (35 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,539 mg | (38 %) | ||
| Calcium | 405 mg | (41 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 371 μg | (186 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 Tbsp yellow Mustard seed
- 1 lemon
- 16 ozs Salsify
- 2 purple carrots
- 2 orange carrots
- 4 shallots
- 8 sprigs thyme
- 3 Tbsps olive oil
- 3 ozs white wine
- 4 ozs Vegetable broth
- 18 ozs Cod
- 2 ozs Parmesan
- 2 tsps granular Mustard
- 3 ozs ground almonds
- salt
- freshly ground pepper
Kitchen utensils
Preparation steps
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.
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.
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.
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.
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.
