Cod with Garlic Jus & Mesclun Salad
with potato wedges, parsley, radish & tomatoCalories
:
604 kcalProtein
:
27.4g proteinTotal
:
30 minutesDifficulty
:
MediumCalorie 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)
200 g
Potatoes
1 piece
Garlic
½ piece
Red onion
1 piece
Tomato
½ bunch
Radish
30 g
Mesclun
5 g
Fresh flat leaf parsley
Not included in your delivery
1.5 tablespoon
[Plant-based] butter
½ tablespoon
Olive oil
½ tablespoon
Extra virgin olive oil
½ tablespoon
White wine vinegar
1 teaspoon
Honey [or plant-based alternative]
½ teaspoon
Mustard
to taste
[Plant-based] mayonnaise
to taste
Salt and pepper
30 milliliters
Low sodium vegetable stock
Nutrition Values
Energy (kJ)2526 kJ
Calories604 kcal
Fat31.8 g
Saturated Fat14.2 g
Carbohydrate54.6 g
Sugar13.6 g
Dietary Fiber7.5 g
Protein27.4 g
Salt0.5 g
Potassium1401.9 mg
Calcium67.8 mg
Iron3 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
- Wash the potatoes and cut them into wedges, then transfer to a deep frying pan.
- Cover with water and boil for 12 - 15 minutes, then drain and return to the pot.
- Drizzle with olive oil and fry for 5 - 7 minutes until done, seasoning to taste with salt and pepper.
Did you know... the potatoes in this recipe contain copper, a mineral that supports normal energy levels in the body.
2
- Prepare the stock. Chop the onion and crush or mince the garlic.
- Finely chop the parsley. Cut the tomato into wedges.
- Discard the radish leaves and then quarter the radishes.
- In a salad bowl, combine the extra virgin olive oil with the white wine vinegar, the mustard, the honey, the onion and two thirds of the parsley.
3
- Melt a knob of butter in a frying pan over medium-high heat and fry the fish for 1 - 2 minutes per side. Season to taste with salt and pepper.
- Remove from the pan and keep warm under aluminium foil.
- Add the garlic and a generous knob of butter to the same pan. Fry for 1 minute until golden-brown, then stir in the stock.
- Allow to reduce for 1 minute over a low heat so as to make a jus.
4
- To the salad bowl, add the mesclun, radish and tomatoes, then toss well to combine with the dressing.
- Serve everything on plates with the jus alongside.
- Garnish with the rest of the parsley and serve with some mayonnaise as preferred.
