Broccoli & Fennel Traybake with Cod
with almonds and roasted pepper pestoCalories
:
691 kcalProtein
:
33.8g proteinTotal
:
30 minutesDifficulty
:
MediumKeto
-30% carbs
Allergens:
- Melk (inclusief lactose)
- Cashewnoten
- Vis
- Amandelnoten
- Noten
- Noten
- Pinda's
- May contain traces of allergens
- Gluten
- Ei
- Gerst
- Kamut
- Khorasan (tarwe)
- Mosterd
- Haver
- Lupine
- Sesamzaad
- Spelt
- Soja
- Rogge
- Selderij
- Tarwe
- Zwaveldioxide en sulfiet
This recipe provides 256g vegetables per portion
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
200 g
Broccoli
⅓ piece
Fennel
½ sachet(s)
Italian seasoning
½ sachet(s)
Peruvian-style spice mix
20 g
Roasted pepper pesto
(Contains: Melk (inclusief lactose), Cashewnoten May be present: Noten, Pinda's)
1 piece
Cod fillet
(Contains: Vis)
20 g
Arugula
½ sachet(s)
Sicilian-style herb mix
10 g
Shaved almonds
(Contains: Amandelnoten, Noten May be present: Noten, Pinda's, Gluten, Ei, Gerst, Kamut, Khorasan (tarwe), Mosterd, Haver, Lupine, Sesamzaad, Spelt, Soja, Rogge, Selderij, Tarwe, Zwaveldioxide en sulfiet)
Not included in your delivery
1 tablespoon
Olive oil
1 teaspoon
White wine vinegar
1.5 tablespoon
Extra virgin olive oil
1 tablespoon
[Plant-based] mayonnaise
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2893 kJ
Calories691 kcal
Fat55.6 g
Saturated Fat7.7 g
Carbohydrate9 g
Sugar5.4 g
Dietary Fiber9.8 g
Protein33.8 g
Salt1.7 g
Potassium754.8 mg
Calcium142.9 mg
Iron2.3 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Bowl
•Baking Sheet with Baking Paper
•Tall-Sided Pan
•Aluminum Foil
•Salad Bowl
•Paper Towel
Cooking Steps
1
- Preheat the oven to 200°C.
- Cut the head of the broccoli into florets and dice the stem.
- Cut the stems of the fennel off the bulb and set aside until later.
- Cut the bulb of the fennel into quarters, remove the core and then slice into thin strips.
2
- In a large bowl, mix the fennel strips and broccoli with the olive oil and the Italian herbs. Season with salt and pepper.
- Spread the vegetables over a parchment-lined baking sheet (see Tip).
- Roast the vegetables in the oven for 20 - 25 minutes, or until cooked through, tossing halfway through.
Tip: leave some room on the baking sheet for the cod filet.
3
- Pat the cod dry with kitchen paper, then place each piece on a 30 x 30cm sheet of aluminium foil. Spread the roasted pepper pesto on top and sprinkle over the Peruvian-style spices. Season with salt and pepper to taste.
- Fold the foil shut around the cod, then cook it in the oven with the veggies for the last 12 - 15 minutes.
- Thinly slice the fennel stems, then put them in a salad bowl with the arugula. Add the white wine vinegar and a third of the extra virgin olive oil and toss well.
- Heat a frying pan without any oil over high heat. Toast the almond flakes until golden brown, then remove from the pan and set aside.
4
- Mix the Sicilian herbs with the mayonnaise, the rest of the extra virgin olive oil and some salt and pepper to taste.
- Serve the salad onto plates, place the cod on top and serve the roasted vegetables to the side.
- Scatter the shaved almonds over the cod and serve with a dollop of herb mayonnaise.
