Cod in Garlic Butter Sauce
with braised leek & green beans4.0(348)
Calories
:
665 kcalProtein
:
31.2g proteinDifficulty
:
MediumCalorie Smart
Family
Allergens:
- Vis
- Selderij
- May contain traces of allergens
Cod is a saltwater fish, belonging to the lean fish species. This fillet is low in fat and high in protein!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
250 g
Potatoes
½ piece
Leek
100 g
Green beans
½ piece
Red onion
1.5 piece
Garlic
5 g
Fresh flat leaf parsley
(Contains: Selderij, May contain traces of allergens)
1 piece
Cod fillet
(Contains: Vis)
Not included in your delivery
50 milliliters
Low sodium vegetable stock
1 teaspoon
Mustard
1 teaspoon
White wine vinegar
1 tablespoon
Flour
½ tablespoon
Extra virgin olive oil
½ tablespoon
Olive oil
1.5 tablespoon
[Plant-based] butter
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2781 kJ
Calories665 kcal
Fat32.2 g
Saturated Fat14.5 g
Carbohydrate60.2 g
Sugar6.7 g
Dietary Fiber16.4 g
Protein31.2 g
Salt0.8 g
Potassium311.3 mg
Calcium80.5 mg
Iron1 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
•Bowl
•Baking Sheet with Baking Paper
•Casserole with Lid
•Small Bowl
•Plate
•Tall-Sided Pan
•Paper Towel
Cooking Steps
1
- Preheat the oven to 200°C.
- Prepare the stock.
- Thoroughly wash the potatoes and then cut into rough pieces.
Did you know... potatoes are very healthy; besides being a good source of fibre and complex carbohydrates, they're also rich in potassium and high in vitamins C, B6 and B11.
2
- Transfer the potatoes to a bowl and drizzle with olive oil. Season with salt and pepper, then toss well to coat.
- Transfer to a parchment-lined baking sheet and roast for 30 - 40 minutes.
- Cut the leek into thirds. Discard the tips of the green beans and then cut in half.
- Chop the onion and crush or mince the garlic.
3
- Meanwhile, melt a knob of butter in a deep frying pan over medium-high heat.
- Fry the leek with half each of the garlic and onion for 3 - 4 minutes.
- Deglaze with the stock, then add the green beans and cover with the lid.
- Bring to the boil and cook for 10 - 12 minutes or until the beans are al dente, then drain and set aside.
4
- In a small bowl, combine the white wine vinegar with the extra virgin olive oil and the mustard.
- Add the rest of the onion and season to taste with salt and pepper.
- Mix well to combine and then set aside.
- Finely chop the parsley.
5
- Transfer the flour to a plate.
- Pat the fish dry with kitchen paper and season with salt and pepper, then coat it with the flour.
- When the potatoes are almost done, melt a knob of butter in a frying pan over medium-high heat. Fry the fish for 1 - 2 minutes per side.
- Serve the fish on plates and garnish with the parsley.
6
- Add the garlic and another knob of butter to the same pan. Allow the butter to melt over high heat until lightly browned and frothy.
- Season to taste with salt and pepper, then pour over the fish.
- Stir the vinaigrette into the green beans and leek as preferred. Serve the vegetables with the fish. Serve the roast potatoes alongside.
