Nut Crusted Cod on Parsnip Puree
Nut Crusted Cod on parsnip puree - Tender fish with crispy topping - the perfect contrast!
Healthy, because
Even smarter
Nutritional values
From Walnuts a high-quality oil rich in unsaturated fatty acids can be obtained by cold pressing. One of its components is omega-3 fatty acids, which stimulate blood circulation and increase good HDL cholesterol. Thanks to their anti-inflammatory and antibacterial properties provide Parsnips protection against bacteria and viruses.
Cannot get any cod? No problem: the dish also tastes good with other light fish fillets, such as halibut or salmon. You can also prepare the puree with carrots or celeriac instead of parsnips.
(Percentage of daily recommendation)
| Calorie | 671 cal. | (32 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,726 mg | (43 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 294 μg | (147 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 11.7 g | |||
| Uric acid | 212 mg | |||
| Cholesterol | 76 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 4 ounce cod fillets
- 1 ¾ ozs hazelnut kernels
- 1 ¾ ozs Pine nuts
- 2 oregano
- 2 ¼ ozs old fashioned Oats (4 TBSP.)
- 3 Tbsps melted butter
- salt
- peppers
- 28 ozs Parsnips
- 4 Tbsps olive oil
- 20 ozs Whipped cream
- Nutmeg
- 2 ½ ozs Basil (1 handful)
- 4 tsps Walnut oil
Kitchen utensils
Preparation steps
Rinse cod fillets and pat dry. Finely chop hazelnuts and pine nuts. Wash oregano, shake dry and chop leaves. Mix nuts, oatmeal and oregano with the liquid butter.
Place the fish fillets in a lightly oiled baking dish, season with salt and pepper, spread the nut mixture over the fish, and press the mixture down lightly. Bake in preheated oven at 200 °C / 400 °F for 20-25 minutes.
Meanwhile, clean, peel and chop parsnips. Heat 1 tablespoon oil in a pot. Sauté parsnips in it for 5 minutes over medium heat. Cover with boiling salted water and cook over low heat for 10 minutes until tender. Meanwhile, wash basil and shake dry.
Drain parsnips, let drain, puree finely with cream and remaining oil. Season to taste with salt and freshly grated nutmeg.
When the fish is cooked, spread the puree as a bed on plates and drizzle with walnut oil. Place the fish fillets on the puree and garnish with basil.
