Poached Cod with Asparagus and Avocado Dressing

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Poached Cod with Asparagus and Avocado Dressing
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
366
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie366 cal.(17 %)
Protein33 g(34 %)
Fat20 g(17 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.7 μg(24 %)
Vitamin E6.9 mg(58 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.6 mg(43 %)
Folate183 μg(61 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C46 mg(48 %)
Potassium1,248 mg(31 %)
Calcium123 mg(12 %)
Magnesium91 mg(30 %)
Iron2.3 mg(15 %)
Iodine359 μg(180 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.5 g
Uric acid220 mg
Cholesterol66 mg

Ingredients

for
4
Ingredients
700 grams white Asparagus
salt
2 scallions
1 ripe Avocado
1 lemon
1 ripe Avocado
2 onions
3 stalks parsley
4 Tbsps olive oil
peppers
600 grams Cod (skin-on)
2 tsps butter (10 grams)
125 milliliters fish stock
125 milliliters dry white wine
How healthy are the main ingredients?
olive oilsaltAvocadolemononionparsley

Preparation steps

1.

Peel the asparagus, cut off the woody ends and cook in boiling salted water for about 7 minutes.

2.

Meanwhile, rinse the scallions, trim and cut into thin rings. Peel the lemon with a sharp knife, cut out the segments and squeeze the juice from the leftover pieces.

3.

Cut the avocado in half, pit and finely chop the flesh. Mix with 1 teaspoon lemon juice.

4.

Drain the asparagus, rinse under cold water until cool then drain. 

5.

Peel the onions and chop finely. Rinse the parsley, shake dry and chop.

6.

Mix the oil with 2 tablespoons lemon juice, avocado, lemon segments, scallions and parsley and season with salt and pepper.

7.

Rinse the cod under cold water, pat dry, divide into 4 large pieces and season with salt and pepper.

8.

Melt 1 teaspoon butter in a saucepan. Add the onions, arrange the fish, skin-side up, over the onions and pour the stock and wine over top. Simmer over medium heat, covered, for 10-15 minutes, until fish is poached to your liking. 

9.

Meanwhile, melt the remaining butter in a frying pan. Sauté the asparagus over high heat for about 5 minutes.

10.

Arrange the asparagus on 4 warmed serving plates. Remove the fish skin and lay the fish over the asparagus. Drizzle with avocado dressing.