Cod with Puréed Peas and White Wine Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 51.5 μg | (86 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 356 μg | (178 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 185 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the purée
- 100 milliliters Vegetable broth
- salt
- 400 grams Peas
- 20 grams butter
- freshly grated Nutmeg
- For the sauce
- 1 shallot
- 2 Tbsps butter
- 150 milliliters dry white wine
- 150 milliliters fish stock
- 2 Tbsps Crème fraiche
- 1 Tomato
- 1 organic lemon (zested and juiced)
- 1 pinch sugar
- For the fish
- 600 grams Cod (with skin)
- salt
- freshly ground peppers
- 1 Tbsp vegetable oil
- 60 grams White bread crumbs
- 1 egg yolk
- 1 tsp hot Mustard
- 1 Tbsp melted butter
- 1 Tbsp finely chopped Lemon verbena
Preparation steps
For the sauce, peel the shallot and chop finely. Sweat in some butter and deglaze with the wine and the stock. Simmer for a few minutes gently.
Mix until fluffy with the remaining butter and the crème fraîche without boiling.
Blanch the tomato, rinse cold, peel, quarter, core and cut into fine strips. Add to the sauce along with the lemon zest and season with lemon juice, sugar and salt.
For the purée, boil the broth with a pinch of salt. Add the peas, cover and simmer for about 10 minutes until soft.
For the fish, rinse the cod, pat dry and cut into four equal pieces. Season with salt and pepper and sear on the skin side in a pan with some oil for 4-5 minutes, until golden brown.
Preheat the broiler in the oven.
Mix the breadcrumbs with the egg yolk, mustard, butter and lemon verbena. Place the fish on a lined baking sheet and spread the mixture on the fleshy side. Cook under the broiler for about 5 minutes until golden brown.
For the purée, mix the peas with butter and purée finely. Add a little extra broth if necessary and season with salt and nutmeg.
Drizzle some sauce onto plates, followed by a generous helping of puréed peas. Arrange the fish on the top and serve immediately.
