Cod with Vegetables and Cream Sauce
(0 votes)
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
434
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,019 mg | (25 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 352 μg | (176 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 17.1 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the vegetables and fish
- 600 grams mixed Vegetables (Peppers, carrots, zucchini, etc.)
- 600 grams Cod
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 Tbsps butter
- For the sauce
- 1 Tbsp butter
- 1 Tbsp Pastry flour
- 200 grams Whipped cream
- 200 milliliters milk
- 2 Tbsps Mustard
- Sage (for garnish)
Preparation steps
1.
For the sauce, heat butter in a small saucepan until foamy. Sprinkle in flour and cook, stirring, until slightly darkened. Add cream and milk and bring to a boil, stirring constantly. Stir in mustard and simmer about 15 minutes. Season with salt and pepper.
2.
For the vegetables and fish: Rinse and trim vegetables, peel if necessary and cut into long, thin strips. Cut fish fillets into serving pieces, sprinkle with lemon juice and season with salt and pepper. In a pan, sauté fish in hot, melted butter, 2-3 minutes per side. Blanch vegetables in boiling salted water, about 1 minute. Drain, rinse and let drain again.
3.
Serve fish with sauce and vegetables on plates. Garnish with sage.
