EatSmarter exclusive recipe

Smarter Steamed Cod

with Mustard Sauce
4.666665
Average: 4.7 (3 votes)
(3 votes)
Smarter Steamed Cod

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

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Health Score:
Health Score
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
261
calories
Calories

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.

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.