Poached Cod with Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 81.2 μg | (135 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 232 μg | (77 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,265 mg | (32 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 473 μg | (237 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 280 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 750 grams green Asparagus
- 4 Cod (skinless, each about 150-200 grams)
- 1 lemon
- 1 bunch Dill
- 2 bay leaves
- sugar
- For Sauce
- 3 garlic cloves (thinly sliced)
- 1 pc fresh ginger (10 cm, peeled and thinly sliced) (approximately 4 inch)
- sesame oil
- 5 Tbsps Japanese Rice wine (sake)
- 5 Tbsps soy sauce
- 2 ½ Tbsps sugar
- 1 small, dried, red chili pepper (crushed)
- 2 Tbsps scallions
- freshly ground peppers
Preparation steps
Bring salted water to a boil. Squeeze lemon juice and add to the water. Rinse dill and shake dry, pluck tips off the stems. Add bay leaf and dill to the water. Season water with sugar and simmer for 5 minutes on low heat. Rinse and pat dry cod. Cut into bite-sized pieces and place in water. Cook for 2-3 minutes, leave until ready to serve.
Heat 1 tablespoon of sesame oil in a pan. Saute garlic and ginger. Add rice wine, soy sauce, sugar and chile pepper. Saute on low heat for about 2 minutes.
Rinse asparagus and trim ends. Cook in plenty of salted water for about 8 minutes. Rinse with cold water and drain. Drizzle with some sesame oil.
Lift cod from water carefully and drain. Arrange fish on 4 plates, drizzle with sauce and sprinkle with chopped chives. Place asparagus on fish and season with pepper. Serve immediately. Can be accompanied by a glass of Prosecco or champagne.
