Laman Utama / world / Eropah / Estonia / Ikan kod dengan beurre blanc, puri kubis bunga, asparagus dan kacang pea

Ikan kod dengan beurre blanc, puri kubis bunga, asparagus dan kacang pea

Ikan kod dengan beurre blanc, puri kubis bunga, asparagus dan kacang pea
Direkodkan oleh @narvinarvinarvi | 1 pengguna menyukai makanan ini | 0 pengguna menyimpan makanan ini

Fakta Pemakanan

Setiap hidangan 345g

% Nilai Harian berdasarkan diet 2000 kcal

Kalori 490 kcal
25% DV
Jumlah Lemak 28.0g
43% DV
Lemak Mono Tak Tepu10.3g
Lemak Poli Tak Tepu2.1g
Lemak Tepu14.0g
Lemak Trans0.8g
Jumlah Karbohidrat 24.0g
8% DV
Serat6.0g
Kanji11.0g
Jumlah Gula7.0g
Protein 38.0g
76% DV
Protein Haiwan38.0g

Tentang

Hidangan ikan kod tanpa lemak dengan sos beurre blanc berasaskan mentega, reduksi wain merah dan sayur musim bunga campur. Tinggi protein, dengan lemak sederhana dan karbohidrat yang agak rendah.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrienJumlahDV%Separuh hayat
Biotin (B7)6.5mcg22%
Kolina118.0mg21%
Folat (B9)78.0mcg20%
Niasin (B3)4.8mg30%
Asid Pantotenik (B5)0.9mg18%
Riboflavin (B2)0.2mg18%
Tiamina (B1)0.2mg15%
Vitamin A85.0mcg9%
Vitamin B121.6mcg67%
Vitamin B60.6mg36%
Vitamin C28.0mg31%
Vitamin D3.4mcg17%
Vitamin E2.1mg14%
Vitamin K48.0mcg40%

Mineral

NutrienJumlahDV%Separuh hayat
Kalsium78.0mg8%
Kuprum110.0mcg12%
Zat Besi1.9mg11%
Magnesium58.0mg14%
Fosforus360.0mg51%
Kalium910.0mg19%
Selenium52.0mcg95%
Natrium620.0mg27%
Zink0.9mg8%

Kod dengan Beurre Blanc, Puri Kembang Kol, Asparagus dan Kacang Pis

Hidangan ikan klasik berpinggan yang menampilkan kod dimasak dalam kuali dengan beurre blanc yang kaya serta reduksi wain merah, dihidangkan bersama sayur-sayuran musim bunga yang lembut. Ia paling hampir dengan hidangan utama kod gaya bistro moden.

Ingredients
  • Kod 160 g

  • Kembang kol 70 g

  • Asparagus 40 g

  • Kacang pis 25 g

  • Mentega 35 g

  • Wain putih 20 ml

  • Bawang merah kecil 10 g

  • Jus lemon 5 ml

  • Wain merah 15 ml

  • Stok ikan 20 ml

  • Minyak zaitun 10 ml

  • Garam 3 g

  • Lada hitam 2 g


    • Total: 345 g

    Instructions
  • 1. Sediakan sayur-sayuran. Potong kembang kol kepada kuntum kecil. Trim asparagus. Cincang halus bawang merah kecil.

  • 2. Buat asas kembang kol. Renehkan kembang kol dalam sedikit stok ikan sehingga sangat lembut, kemudian kisar dengan sedikit mentega, garam, dan lada hingga halus.

  • 3. Masak asparagus dan kacang pis. Tumis seketika atau kukus asparagus dan kacang pis dengan sedikit minyak zaitun sehingga baru empuk. Perasakan ringan.

  • 4. Buat reduksi wain merah. Renehkan wain merah bersama bawang merah kecil sehingga berkurang kira-kira dua pertiga. Tambahkan sedikit stok ikan dan kurangkan lagi.

  • 5. Selesaikan beurre blanc. Masukkan wain putih dan jus lemon, kemudian pukul masuk mentega sedikit demi sedikit di atas api perlahan sehingga berkilat dan teremulsi. Perasakan dengan garam dan lada.

  • 6. Masak kod. Perasakan kod dengan garam dan lada, kemudian garingkan dalam kuali dengan minyak zaitun sehingga baru masak sepenuhnya dan sedikit keemasan.

  • 7. Hidang. Sudukan puri kembang kol ke atas pinggan, susun kod di atas atau di sebelahnya, tambahkan asparagus dan kacang pis, kemudian sudukan beurre blanc dan reduksi wain merah di atasnya.


    • Prep time: 15 minit
    Cook time: 15 minit

    Helpful tips
  • Kekalkan beurre blanc pada api yang sangat perlahan untuk mengelakkannya pecah.

  • Jangan terlebih masak kod; ia sepatutnya kekal lembap dan berlapis halus.

  • Kurangkan wain merah sepenuhnya untuk sos yang lebih bersih dan lebih pekat.
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