Orange Cod with Scallions and Polenta
Nutritional values
(Percentage of daily recommendation)
| Calorie | 631 cal. | (30 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,052 mg | (26 %) | ||
| Calcium | 416 mg | (42 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 485 μg | (243 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 11.7 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 106 mg | |||
| Complete sugar | 11 g |
Ingredients
Preparation steps
For the cod, rinse scallions, trim and cut into approximately 8 cm (approximately 3 1/4 inch) long pieces.
Rinse and pat cod dry. Season with salt and pepper.
Grate zest of oranges and squeeze the juice. Bring juice to a boil in a pan with white wine and scallions. Add fish and sprinkle with orange zest. Cook slowly until done over low heat, 10-15 minutes. (Do not boil).
For the polenta, bring vegetable broth and milk to a boil in a saucepan, add 1 tablespoon oil and briefly boil. Sprinkle in the polenta while stirring, bring to a boil and season with salt and pepper.
Stir in butter and cheese, cover and cook over low heat until thickened, 5-10 minutes.
Pluck dill and puree with the olive oil.
Season polenta with salt and pepper and transfer to plates. Arrange cod on polenta and drizzle with dill pesto. Drizzle iwth cooking liquid to taste, place scallions around the fish and serve.
