Cod with Homemade Onion Jus
over fennel mash with leek & rosemary4.0(6)
Calories
:
574 kcalProtein
:
27.6g proteinTotal
:
25 minutesDifficulty
:
EasyCalorie Smart
Allergens:
- Vis
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Cod fillet
(Contains: Vis)
250 g
Potatoes
½ piece
Onion
½ piece
Fennel
½ piece
Leek
½ sprig
Fresh rosemary
½ sachet(s)
Hello Buon Appetito
20 g
Onion chutney
Not included in your delivery
1.5 tablespoon
[Plant-based] butter
½ teaspoon
Mustard
½ tablespoon
Honey [or plant-based alternative]
[Plant-based] milk
25 milliliters
Low sodium fish or vegetable stock
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2403 kJ
Calories574 kcal
Fat19.8 g
Saturated Fat12.4 g
Carbohydrate71.9 g
Sugar22.9 g
Dietary Fiber11.6 g
Protein27.6 g
Salt1 g
Trans Fat0.1 g
Potassium1739.8 mg
Calcium126.5 mg
Iron2.6 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.
Cooking Steps
1
- Boil plenty of water in a pot or saucepan.
- Peel or thoroughly wash the potatoes and cut into rough pieces. Boil for 12 - 15 minutes, then drain and set aside.
- Slice the leek and the onion into thin half-rings. Quarter the fennel and remove the tough core, then slice the fennel into strips.
2
- Melt a knob of butter in a frying pan over medium heat. Fry the leek, the onion and the fennel for 2 - 3 minutes.
- Stir in the honey and the Hello Buon Appetito, then season to taste with salt and pepper.
- Fry for 5 - 8 more minutes over medium-high heat, or until softened and lightly browned.
- Meanwhile, prepare the stock.
Did you know... the leek in this recipe contains vitamin K, a nutrient that helps to keep bones strong.
3
- Melt a knob of butter in a frying pan over medium-high heat and add the rosemary sprig.
- When the butter is nice and hot, fry the fish for 1 - 2 minutes per side.
- Season to taste with salt and pepper, then remove from the pan and allow to rest under aluminum foil.
- Add the onion chutney and the stock to the same pan, then bring to the boil and simmer for 1 minute.
4
- Mash the potatoes with a knob of butter and a splash of milk.
- Stir the mustard and half of the vegetables into the potatoes, then season to taste with salt and pepper.
- Remove the rosemary from the jus and discard.
- Serve the mash on plates with everything else alongside, then pour over the onion jus.
