Poached Cod
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
391
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 82.49 g | (84 %) | ||
| Fat | 3.31 g | (3 %) | ||
| Carbohydrates | 2.56 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.85 g | (3 %) |
more nutritional values
| Vitamin A | 65.23 mg | (8,154 %) | ||
| Vitamin D | 4.32 μg | (22 %) | ||
| Vitamin E | 2.92 mg | (24 %) | ||
| Vitamin B₁ | 0.32 mg | (32 %) | ||
| Vitamin B₂ | 0.29 mg | (26 %) | ||
| Niacin | 24.45 mg | (204 %) | ||
| Vitamin B₆ | 1.02 mg | (73 %) | ||
| Folate | 28.8 μg | (10 %) | ||
| Pantothenic acid | 0.65 mg | (11 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 3.78 μg | (126 %) | ||
| Vitamin C | 8.48 mg | (9 %) | ||
| Potassium | 892.8 mg | (22 %) | ||
| Calcium | 76.9 mg | (8 %) | ||
| Magnesium | 151.2 mg | (50 %) | ||
| Iron | 3.09 mg | (21 %) | ||
| Iodine | 915 μg | (458 %) | ||
| Zinc | 2.09 mg | (26 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 438 mg | |||
| Cholesterol | 198 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Cod (each around 150 grams) (approximately 5 ounces)
- ½ lemon
- Sea salt
- 2 bay leaves
- 1 tsp peppercorns
- peppers
How healthy are the main ingredients?
lemonPreparation steps
1.
Rinse the fish and pat dry.
2.
Squeeze the juice from the lemon into a pot with about 1 liter (approximately 4 cups) hot water. Add 1 teaspoon salt, the peppercorns and bay leaves and simmer for 10 minutes over low heat.
3.
Once the poaching liquid reaches about 80°C (approximately 175°F), carefully add the fish. Cover and poach for 10-15 minutes. Remove the fish with a skimmer, season with salt and pepper and serve with mustard sauce, if desired.
4.
The lemon cut in half. Squeeze out the juice using a juicer.
5.
Step 3
6.
Put a pot with about 1 liter of hot water. Pour the lemon juice.
7.
Step 4
8.
Sprinkle 1 teaspoon salt into the pot. Here coarse sea salt is particularly suitable.
9.
Step 5
10.
Add the peppercorns.
11.
Step 6
12.
Add the bay leaves also. infuse the Sud about 10 minutes on low heat.
13.
Step 7
14.
Then the brew should have reached a temperature just below the boiling point (about 80 ° C). Now slide the chops with a skimmer in the Sud.
15.
Step 8
16.
The pot with the lid closed. The fish poach for 10-15 minutes.
17.
Step 9
18.
Then take with a skimmer from the Sud and serve to taste with mustard sauce.
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