Sautéed Cod with Brown Bread Crust
Nutritional values
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 845 mg | (21 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 350 μg | (175 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams Cod
- 4 scallions
- 1 Tbsp butter
- 1 Tbsp sharp Mustard
- 1 egg yolk
- 4 thin slices stale Whole Wheat Bread
- 3 Tbsps vegetable oil
- 1 handful lamb's lettuce
- 100 grams sour Whipped cream
- 1 Tbsp grainy Mustard
- 1 pinch sugar
- lemon juice
- For garnish
- freshly grated Horseradish
- Lemon wedge
Preparation steps
Rinse the cod, pat dry and cut into 8 pieces of approximately equal size. Rinse and thinly slice the scallions. Heat the butter in a skillet and saute the scallions until soft. Remove from the heat and let cool. Transfer to a bowl and stir in the mustard and the egg yolk.
Remove the crust from the bread and cut the bread into 16 pieces, about the same size as the cut up fish fillets. Spread a thin layer of scallion mixture onto one side of each piece of bread. Season the fish with salt and pepper. Place 8 pieces of bread, coated side up on a plate and top with a piece of fish. Place the remaining pieces of bread, coated side down on top of the fish and press lightly. Heat the oil in a large skillet and saute the bread-coated fish over medium heat until golden brown on both sides. Baste every so often with the hot oil.
Rinse, clean and spin dry the lettuce. In a bowl, whisk together the sour cream, and mustard until smooth and season with sugar, lemon juice and salt.
Drain the cod on paper towels and arrange on plates. Garnish with the lettuce and drizzle the sour cream over. Serve garnished with horseradish and lemon wedges.
