Cod with Potatoes and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 640 cal. | (30 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 1,980 mg | (50 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 441 μg | (221 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 19.1 g | |||
| Uric acid | 336 mg | |||
| Cholesterol | 215 mg | |||
| Complete sugar | 12 g |
Ingredients
- for the cod
- 750 grams Cod
- 1 Tbsp lemon juice
- Pastry flour
- clarified butter (for frying)
- 1 pkg Hollandaise sauce
- 2 sprigs Tarragon
- 600 grams potatoes
- 3 Tbsps butter
Preparation steps
Rinse the cod fillet, pat dry and cut into equal sized pieces. Drizzle with lemon juice, season with salt and pepper and lightly dust with flour.
For the vegetables: Trim the ends off the snow peas. Peel the carrots and slice diagonally. Peel the kohlrabi, cut in half, then into thick slices. Blanch the vegetables in boiling salted water for 8-10 minutes, until al dente, then drain and rinse with cold water. Heat the butter in a large pan and sauté the vegetables until heated through. Season with salt and pepper and cover to keep warm.
Peel the potatoes, cut in half and cook in boiling salted water for about 20 minutes, until tender. Drain well. Heat the butter in a large pan and sauté the potatoes until golden brown. Cover to keep warm.
Heat a bit of clarified butter in a large pan and cook the cod fillets for about 4 minutes on each side, until golden brown.
Prepare the hollandaise sauce according to the package instructions. Rinse the tarragon and remove the leaves. Set a few aside for garnish and finely chop the rest. Stir the chopped tarragon into the hollandaise sauce. Plate the potatoes and cod fillets, drizzle with hollandaise sauce, garnish with the reserved tarragon leaves and serve the vegetables on the side.
