Cod with Pumpkin Mash and Cream Sauce

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Cod with Pumpkin Mash and Cream Sauce
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
638
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie638 kcal(30 %)
Protein45.28 g(46 %)
Fat44.34 g(38 %)
Carbohydrates6.93 g(5 %)
Sugar added0 g(0 %)
Roughage0.93 g(3 %)
Vitamin A531.45 mg(66,431 %)
Vitamin D2.4 μg(12 %)
Vitamin E2.6 mg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.26 mg(24 %)
Niacin13.47 mg(112 %)
Vitamin B₆0.58 mg(41 %)
Folate27.15 μg(9 %)
Pantothenic acid0.73 mg(12 %)
Biotin0.21 μg(0 %)
Vitamin B₁₂2.36 μg(79 %)
Vitamin C18.47 mg(19 %)
Potassium695.16 mg(17 %)
Calcium152.15 mg(15 %)
Magnesium90.5 mg(30 %)
Iron1.52 mg(10 %)
Iodine2.25 μg(1 %)
Zinc1.32 mg(17 %)
Saturated fatty acids27.08 g
Cholesterol207.46 mg
Author of this recipe:

Ingredients

for
4
For Mashed Pumpkin
1
small Pumpkin (900 g | 2 lb)
¼ cup
cream (more or less)
freshly ground Black pepper
1 pinch
ground Nutmeg
2 tablespoons
For Cod Steaks
4
Cod steak (175 g | 6 oz each)
2 tablespoons
2 tablespoons
For Herb Sauce
1
shallot (peeled and finely chopped)
2 tablespoons
1 tablespoon
1 cup
½ cup
¾ cup
3 tablespoons
fresh parsley (chopped)
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.