Smarter Steamed Cod
Smarter Steamed Cod - Makes every fish fan happy: Fine fillets with tarragon mustard
Healthy, because
Even smarter
Nutritional values
This preparation is slightly lighter than the classic "Cod in Mustard Sauce" but rich in protein, iodine and vitamin D. One portion is enough to almost completely cover the daily requirement of protein and the mineral iodine, which is essential for the thyroid gland to function properly. Vitamin D is important for the storage of calcium in the bones.
The times when cod was caught so abundantly that the whole of Europe ate it as a cheap fasting fish are over. Today it is one of the species that must be protected from extinction. Fish lovers should therefore make sure when shopping that their cod comes from the fishing area of the north-eastern Arctic, which is still declared safe.
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.2 g | (1 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 752 mg | (19 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 387 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 2 Cod (scaled with backbone, each about 150 grams)
- salt
- peppers
- 1 Tbsp vegetable oil
- 3 Tbsps white wine
- 2 egg yolks
- 2 Tbsps Tarragon mustard
- 1 Tbsp Whipped cream (or soy creamer)
Kitchen utensils
Preparation steps
Rinse cod thoroughly, taking care to remove the tiny bones.
Fill a pot with about 4 cm (approximately 2 inches) of water and bring to a boil. Season fish on both sides with salt and pepper.
Coat the bottom of a steamer basket with the oil.
Put fish in the basket and set in the pot. Cover and steam the fish over high heat for, 8-10 minutes, turning after 5 minutes. (The fish is done when the center bone separates easily from the flesh and the skin can easily be removed.)
Meanwhile, whisk together egg yolks and mustard in a bowl over a pan of hot water until creamy, about 5 minutes.
Stir in whipping cream and season with salt and pepper. Place the fish on a plate and serve immediately with mustard sauce. Serve with dill potatoes.
