Cod with Pumpkin Mash and Cream Sauce

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Cod with Pumpkin Mash and Cream Sauce
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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)
Calorie645 cal.(31 %)
Protein45 g(46 %)
Fat39 g(34 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.8 mg(100 %)
Vitamin D3.1 μg(16 %)
Vitamin E7.3 mg(61 %)
Vitamin K45.9 μg(77 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.2 mg(143 %)
Vitamin B₆0.9 mg(64 %)
Folate166 μg(55 %)
Pantothenic acid2.2 mg(37 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C67 mg(71 %)
Potassium2,078 mg(52 %)
Calcium215 mg(22 %)
Magnesium102 mg(34 %)
Iron4.3 mg(29 %)
Iodine473 μg(237 %)
Zinc1.9 mg(24 %)
Saturated fatty acids24.7 g
Uric acid420 mg
Cholesterol190 mg
Complete sugar17 g

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)
How healthy are the main ingredients?
parsleyPumpkinsaltNutmegshallotlemon

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.