Poached Cod with Asparagus and Avocado Dressing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 183 μg | (61 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,248 mg | (31 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 359 μg | (180 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 66 mg |
Ingredients
Preparation steps
Peel the asparagus, cut off the woody ends and cook in boiling salted water for about 7 minutes.
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.
Cut the avocado in half, pit and finely chop the flesh. Mix with 1 teaspoon lemon juice.
Drain the asparagus, rinse under cold water until cool then drain.
Peel the onions and chop finely. Rinse the parsley, shake dry and chop.
Mix the oil with 2 tablespoons lemon juice, avocado, lemon segments, scallions and parsley and season with salt and pepper.
Rinse the cod under cold water, pat dry, divide into 4 large pieces and season with salt and pepper.
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.
Meanwhile, melt the remaining butter in a frying pan. Sauté the asparagus over high heat for about 5 minutes.
Arrange the asparagus on 4 warmed serving plates. Remove the fish skin and lay the fish over the asparagus. Drizzle with avocado dressing.
