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EatSmarter exclusive recipe

Smarter Steamed Cod

with Mustard Sauce
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Smarter Steamed Cod

Smarter Steamed Cod - Makes every fish fan happy: Fine fillets with tarragon mustard

Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
261
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie261 kcal(12 %)
Protein30 g(31 %)
Fat13 g(11 %)
Carbohydrates0 g(0 %)
Sugar added1 g(4 %)
Roughage0 g(0 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.9 μg(20 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.3 mg(21 %)
Folate43 μg(14 %)
Pantothenic acid1.1 mg(18 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C2 mg(2 %)
Potassium446 mg(11 %)
Calcium74 mg(7 %)
Magnesium60 mg(20 %)
Iron2.5 mg(17 %)
Iodine180 μg(90 %)
Zinc1.7 mg(21 %)
Saturated fatty acids3.8 g
Uric acid170 mg
Cholesterol362 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
Cod fillet (scaled with backbone, each about 150 grams)
1 tablespoon
3 tablespoons
2
2 tablespoons
1 tablespoon
Whipping cream (or soy creamer)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Measuring cups, 1 Tablespoon, 1 Whisk, 1 Brush, 1 Lid, 1 Tweezers, 1 Steamer basket, 1 Cutting board, 1 Slotted spatula

Preparation steps

1.
Smarter Steamed Cod preparation step 1

Rinse cod thoroughly, taking care to remove the tiny bones.

2.
Smarter Steamed Cod preparation step 2

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.

3.
Smarter Steamed Cod preparation step 3

Coat the bottom of a steamer basket with the oil.

4.
Smarter Steamed Cod preparation step 4

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.)

5.
Smarter Steamed Cod preparation step 5

Meanwhile, whisk together egg yolks and mustard in a bowl over a pan of hot water until creamy, about 5 minutes.

6.
Smarter Steamed Cod preparation step 6

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.