Cod with Pumpkin Mash and Cream Sauce
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
645
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 645 cal. | (31 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 45.9 μg | (77 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 2,078 mg | (52 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 473 μg | (237 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 24.7 g | |||
| Uric acid | 420 mg | |||
| Cholesterol | 190 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Mashed Pumpkin
- 1 small Pumpkin (900 g | 2 lb)
- ¼ cup cream (more or less)
- salt
- freshly ground Black pepper
- 1 pinch ground Nutmeg
- 2 Tbsps butter
- For Cod Steaks
- 4 Cod (175 g | 6 oz each)
- salt
- peppers
- 2 Tbsps lemon juice
- 2 Tbsps butter
- For Herb Sauce
- 1 shallot (peeled and finely chopped)
- 2 Tbsps butter
- 1 Tbsp butter
- 1 cup fish stock
- ½ cup dry white wine
- ¾ cup Crème fraiche
- 3 Tbsps fresh parsley (chopped)
- salt
- peppers
- 1 fresh lemon (cut into wedges)
Preparation steps
1.
For Mashed Pumpkin:
2.
Remove seeds and skin from pumpkin and cut into smaller pieces.
3.
Boil the pumpkin until tender, 15 to 20 minutes. Drain well.
4.
Mash, add cream gradually, until desired consistency is achieved. Season with salt, pepper, nutmeg and butter.
5.
For Cod Steaks:
6.
Meanwhile, rinse the fish under cold running water and pat dry with paper towels. Sprinkle with lemon juice and season with salt and pepper. Melt the butter in a skillet and pan fry the fish for 2 to 4 minutes on each side, or until desired doneness.
7.
For Herb Sauce:
8.
In a skillet, sweat the shallots in butter, stirring, until soft. Add the fish stock and white wine and bring to the boil. Stir in the crème fraiche and cook the sauce over a high heat, until reduced by half. Stir in the parsley and season with salt and pepper.
9.
To Serve: Divide fish among plates, drizzle with sauce and serve with mashed pumpkin and sliced lemon.
