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Ikan kod dengan beurre blanc, pure kembang kol, asparagus, dan kacang polong

Ikan kod dengan beurre blanc, pure kembang kol, asparagus, dan kacang polong
Dicatat oleh @narvinarvinarvi | 1 pengguna menyukai makanan ini | 0 pengguna menyimpan makanan ini

Fakta Nutrisi

Per sajian 345g

% Nilai Harian berdasarkan diet 2000 kkal

Kalori 490 kcal
25% DV
Total Lemak 28.0g
43% DV
Lemak Tak Jenuh Tunggal10.3g
Lemak Tak Jenuh Ganda2.1g
Lemak Jenuh14.0g
Lemak Trans0.8g
Total Karbohidrat 24.0g
8% DV
Serat6.0g
Pati11.0g
Gula7.0g
Protein 38.0g
76% DV
Protein Hewani38.0g

Tentang

Hidangan utama ikan kod tanpa lemak dengan beurre blanc berbasis mentega, reduksi anggur merah, dan sayuran musim semi campur. Tinggi protein, lemak sedang, dan karbohidrat relatif rendah.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrisiJumlah%AKGWaktu paruh
Biotin6.5mcg22%
Kolin118.0mg21%
Folat78.0mcg20%
Niasin4.8mg30%
Asam Pantotenat0.9mg18%
Vitamin B20.2mg18%
Vitamin B10.2mg15%
Vitamin A85.0mcg9%
Vitamin B121.6mcg67%
Vitamin B60.6mg36%
Vitamin C28.0mg31%
Vitamin D3.4mcg17%
Vitamin E2.1mg14%
Vitamin K48.0mcg40%

Mineral

NutrisiJumlah%AKGWaktu paruh
Kalsium78.0mg8%
Tembaga110.0mcg12%
Zat Besi1.9mg11%
Magnesium58.0mg14%
Fosfor360.0mg51%
Kalium910.0mg19%
Selenium52.0mcg95%
Natrium620.0mg27%
Seng0.9mg8%

Cod dengan Beurre Blanc, Purée Kembang Kol, Asparagus, dan Kacang Polong

Hidangan ikan klasik bergaya plated yang menampilkan cod dimasak di wajan dengan beurre blanc yang kaya dan reduksi anggur merah, disajikan dengan sayuran musim semi yang lembut. Hidangan ini paling mendekati entrée cod bergaya bistro modern.

Bahan-bahan
  • Cod 160 g

  • Kembang kol 70 g

  • Asparagus 40 g

  • Kacang polong 25 g

  • Mentega 35 g

  • Anggur putih 20 ml

  • Bawang merah 10 g

  • Air lemon 5 ml

  • Anggur merah 15 ml

  • Kaldu ikan 20 ml

  • Minyak zaitun 10 ml

  • Garam 3 g

  • Lada hitam 2 g


    • Total: 345 g

    Instruksi
  • 1. Siapkan sayuran. Potong kembang kol menjadi kuntum-kuntum kecil. Pangkas asparagus. Cincang halus bawang merah.

  • 2. Buat dasar kembang kol. Rebus perlahan kembang kol dalam sedikit kaldu ikan hingga sangat empuk, lalu haluskan dengan sedikit mentega, garam, dan lada hingga lembut.

  • 3. Masak asparagus dan kacang polong. Tumis cepat atau kukus asparagus dan kacang polong dengan sedikit minyak zaitun hingga baru empuk. Bumbui ringan.

  • 4. Buat reduksi anggur merah. Rebus perlahan anggur merah bersama bawang merah hingga berkurang sekitar dua pertiga. Tambahkan sedikit kaldu ikan dan reduksi lagi.

  • 5. Selesaikan beurre blanc. Tambahkan anggur putih dan air lemon, lalu kocok mentega sedikit demi sedikit di atas api kecil hingga mengilap dan teremulsi. Bumbui dengan garam dan lada.

  • 6. Masak cod. Bumbui cod dengan garam dan lada, lalu panggang-sear di wajan dengan minyak zaitun hingga baru matang dan sedikit keemasan.

  • 7. Tata saji. Sendokkan purée kembang kol ke piring, tata cod di atas atau di sampingnya, tambahkan asparagus dan kacang polong, lalu sendokkan beurre blanc dan reduksi anggur merah di atasnya.


    • Waktu persiapan: 15 menit
    Waktu memasak: 15 menit

    Tips bermanfaat
  • Jaga beurre blanc di atas api sangat kecil agar tidak pecah.

  • Jangan memasak cod terlalu lama; teksturnya harus tetap lembap dan berlapis.

  • Reduksi anggur merah hingga benar-benar menyusut untuk saus yang lebih bersih dan lebih pekat.
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