Healthy Braised Fish

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Healthy Braised Fish
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Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
426
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein50.17 g(51 %)
Fat7.21 g(6 %)
Carbohydrates44.65 g(30 %)
Sugar added0 g(0 %)
Roughage10.64 g(35 %)
Vitamin A75.26 mg(9,408 %)
Vitamin D2.16 μg(11 %)
Vitamin E1.85 mg(15 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.31 mg(28 %)
Niacin15.48 mg(129 %)
Vitamin B₆1.06 mg(76 %)
Folate160.72 μg(54 %)
Pantothenic acid0.89 mg(15 %)
Biotin6.03 μg(13 %)
Vitamin B₁₂1.89 μg(63 %)
Vitamin C122.64 mg(129 %)
Potassium1,511.31 mg(38 %)
Calcium150.04 mg(15 %)
Magnesium136.74 mg(46 %)
Iron3.38 mg(23 %)
Iodine1.47 μg(1 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.12 g
Cholesterol99 mg

Ingredients

for
4
Ingredients
3 cups new potatoes
3 cups gluten-free vegetable stock
4 skinless Cod pin-bones (approx. 175 g | 6 oz each)
1 ½ tablespoons olive oil
1 small onion
1 clove garlic (finely chopped)
1 small White cabbage (shredded)
1 cup English garden green pea
salt
freshly ground Black pepper
How healthy are the main ingredients?
potatoolive oilgarliconionsalt

Preparation steps

1.
Cook the potatoes in a large saucepan of salted, boiling water for 15 - 18 minutes until tender.
2.
Meanwhile, bring the stock to a simmer in large saucepan set over a medium heat. Season the cod fillets and then gently lower into the stock.
3.
Reduce the heat to low and cover the saucepan. Cook for 6 - 8 minutes until the cod is firm yet slightly springy to the touch.
4.
As the cod poaches, heat the olive oil in a saute pan set over a medium heat until hot. Add the onion, garlic, cabbage, and a pinch of salt, sautéing for 5 - 6 minutes until the cabbage starts to soften.
5.
Remove the cod from the poaching stock and keep warm, covered with foil. Add a splash of the cooking liquid to the cabbage, also adding the petit pois at the same time.
6.
Cover the pan with a lid and cook for a further 2 - 3 minutes. Drain the potatoes when ready and leave to cool slightly before slicing and arranging on a bowl.
7.
Season the cabbage saute to taste and divide between plates. Top with the cod and serve with the potatoes on the side.