Samaki wa cod na beurre blanc, püre ya cauliflower, asparagus na njegere
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Taarifa za Lishe
Kwa kila huduma ya 345g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
490 kcal
25% DV
Jumla ya Mafuta
28.0g
43% DV
Mafuta ya Monounsaturated10.3g
Mafuta ya Polyunsaturated2.1g
Mafuta Yaliyoshiba14.0g
Mafuta ya Trans0.8g
Jumla ya Wanga
24.0g
8% DV
Nyuzinyuzi6.0g
Wanga11.0g
Sukari7.0g
Protini
38.0g
76% DV
Protini ya Wanyama38.0g
Kuhusu
Sahani ya cod isiyo na mafuta mengi yenye beurre blanc ya siagi, mchuzi uliopunguzwa wa divai nyekundu, na mboga za msimu wa machipuko. Ina protini nyingi, mafuta ya wastani na wanga kiasi cha chini.
Viambato
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 118.0mg | 21% | |
| Vitamini A | 85.0mcg | 9% | |
| Thiamini (B1) | 0.2mg | 15% | |
| Vitamini B12 | 1.6mcg | 67% | |
| Riboflavini (B2) | 0.2mg | 18% | |
| Niasini (B3) | 4.8mg | 30% | |
| Asidi ya Pantotheniki (B5) | 0.9mg | 18% | |
| Vitamini B6 | 0.6mg | 36% | |
| Biotini (B7) | 6.5mcg | 22% | |
| Folate (B9) | 78.0mcg | 20% | |
| Vitamini C | 28.0mg | 31% | |
| Vitamini D | 3.4mcg | 17% | |
| Vitamini E | 2.1mg | 14% | |
| Vitamini K | 48.0mcg | 40% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 78.0mg | 8% | |
| Shaba | 110.0mcg | 12% | |
| Madini Chuma | 1.9mg | 11% | |
| Magnesiamu | 58.0mg | 14% | |
| Fosforasi | 360.0mg | 51% | |
| Potasiamu | 910.0mg | 19% | |
| Seleniamu | 52.0mcg | 95% | |
| Sodiamu | 620.0mg | 27% | |
| Zinki | 0.9mg | 8% |
Cod na Beurre Blanc, Purée ya Cauliflower, Asparagus na Peas
Sahani ya kawaida ya samaki iliyopangwa kwa uwasilishaji mzuri, yenye cod iliyopikwa kwenye kikaango pamoja na beurre blanc nzito na reduction ya divai nyekundu, ikitolewa na mboga laini za msimu wa kuchipua. Inafanana zaidi na kozi kuu ya cod ya mtindo wa bistro ya kisasa.
Ingredients
Cod 160 g
Cauliflower 70 g
Asparagus 40 g
Peas 25 g
Butter 35 g
White wine 20 ml
Shallot 10 g
Lemon juice 5 ml
Red wine 15 ml
Fish stock 20 ml
Olive oil 10 ml
Salt 3 g
Black pepper 2 g
Total: 345 g
Instructions
1. Andaa mboga. Kata cauliflower vipande vidogo vya florets. Kata ncha za asparagus. Katakata shallot vizuri.
2. Tengeneza msingi wa cauliflower. Chemsha cauliflower kwa moto mdogo katika fish stock kidogo hadi iwe laini sana, kisha saga pamoja na kiasi kidogo cha butter, salt, na black pepper hadi iwe laini kabisa.
3. Pika asparagus na peas. Kaanga kwa muda mfupi au zipike kwa mvuke asparagus na peas katika olive oil kidogo hadi zilainike tu. Tia viungo kidogo.
4. Tengeneza reduction ya divai nyekundu. Chemsha red wine pamoja na shallot hadi ipungue kwa takriban theluthi mbili. Ongeza kiasi kidogo cha fish stock na uipunguze tena.
5. Malizia beurre blanc. Ongeza white wine na lemon juice, kisha changanya butter kidogo kidogo kwa whisk juu ya moto mdogo hadi iwe ya kung'aa na emulsified. Tia salt na black pepper.
6. Pika cod. Tia salt na black pepper kwenye cod, kisha ikaange kwenye kikaango kwa olive oil hadi iive tu vizuri na iwe ya dhahabu hafifu.
7. Panga sahani. Weka purée ya cauliflower kwenye sahani kwa kijiko, panga cod juu yake au pembeni, ongeza asparagus na peas, kisha mimina juu beurre blanc na reduction ya divai nyekundu.
Prep time: dakika 15
Cook time: dakika 15
Helpful tips
Weka beurre blanc kwenye moto wa chini sana ili isipasuke.
Usipike cod kupita kiasi; inapaswa kubaki na unyevunyevu na kutenguka kwa vipande.
Punguza red wine kikamilifu kwa mchuzi safi zaidi na wenye ladha iliyokolea zaidi.
Ingredients
Total: 345 g
Instructions
Prep time: dakika 15
Cook time: dakika 15
Helpful tips
Bila glutenMediterraneanUwiano mzuri