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Bakalaw na may Beurre Blanc, Pureng Koliplor, Asparagus at Gisantes

Bakalaw na may Beurre Blanc, Pureng Koliplor, Asparagus at Gisantes
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Nutrition Facts

Bawat serving na 345g

% Daily Value batay sa 2000 kcal na diyeta

Calories 490 kcal
25% DV
Kabuuang Taba 28.0g
43% DV
Monounsaturated Fat10.3g
Polyunsaturated Fat2.1g
Saturated Fat14.0g
Trans Fat0.8g
Kabuuang Carbohydrate 24.0g
8% DV
Hibla6.0g
Almirol11.0g
Asukal7.0g
Protina 38.0g
76% DV
Protina ng Hayop38.0g

Tungkol dito

Isang lean na putaheng bakalaw na may butter-based na beurre blanc, red wine reduction, at halong gulay sa tagsibol. Mataas sa protina, katamtaman ang taba, at medyo mababa sa carbohydrates.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)6.5mcg22%
Choline118.0mg21%
Folate (B9)78.0mcg20%
Niacin (B3)4.8mg30%
Pantothenic Acid (B5)0.9mg18%
Riboflavin (B2)0.2mg18%
Tiamina (B1)0.2mg15%
Bitamina A85.0mcg9%
Bitamina B121.6mcg67%
Bitamina B60.6mg36%
Bitamina C28.0mg31%
Bitamina D3.4mcg17%
Bitamina E2.1mg14%
Bitamina K48.0mcg40%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum78.0mg8%
Tanso110.0mcg12%
Bakal1.9mg11%
Magnesiyo58.0mg14%
Posporus360.0mg51%
Potasyo910.0mg19%
Selenium52.0mcg95%
Sodyum620.0mg27%
Sink0.9mg8%

Cod na may Beurre Blanc, Purée ng Cauliflower, Asparagus at Mga Gisantes

Isang klasikong plated na putaheng isda na tampok ang cod na niluto sa kawali na may masaganang beurre blanc at red wine reduction, inihahain kasama ng malalambot na gulay sa tagsibol. Pinakamalapit ito sa isang modernong bistro-style na cod entrée.

Ingredients
  • Cod 160 g

  • Cauliflower 70 g

  • Asparagus 40 g

  • Mga gisantes 25 g

  • Mantikilya 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

  • Asin 3 g

  • Black pepper 2 g


    • Total: 345 g

    Instructions
  • 1. Ihanda ang mga gulay. Hiwain ang cauliflower sa maliliit na florets. Tanggalin ang matitigas na dulo ng asparagus. Tadtarin nang pino ang shallot.

  • 2. Gawin ang base ng cauliflower. Pakuluan nang marahan ang cauliflower sa kaunting fish stock hanggang maging napakalambot, saka i-blend kasama ng kaunting mantikilya, asin, at paminta hanggang maging makinis.

  • 3. Lutuin ang asparagus at mga gisantes. Igisa nang bahagya o i-steam ang asparagus at mga gisantes sa kaunting olive oil hanggang maging malambot lang. Timplahan nang bahagya.

  • 4. Gawin ang red wine reduction. Pakuluan nang marahan ang red wine kasama ang shallot hanggang mabawasan ng humigit-kumulang dalawang-katlo. Magdagdag ng kaunting fish stock at pakuluan muli hanggang mabawasan.

  • 5. Tapusin ang beurre blanc. Idagdag ang white wine at lemon juice, saka unti-unting i-whisk ang mantikilya sa mahinang init hanggang maging makintab at emulsified. Timplahan ng asin at paminta.

  • 6. Lutuin ang cod. Timplahan ang cod ng asin at paminta, saka i-sear sa kawali na may olive oil hanggang maluto lang at bahagyang maging golden.

  • 7. I-plate. Sandukan ang cauliflower purée sa plato, ayusin ang cod sa ibabaw o katabi nito, idagdag ang asparagus at mga gisantes, saka isandok sa ibabaw ang beurre blanc at red wine reduction.


    • Prep time: 15 minuto
    Cook time: 15 minuto

    Helpful tips
  • Panatilihin ang beurre blanc sa napakahinang init upang hindi ito maghiwalay.

  • Huwag malutong mabuti ang cod; dapat manatili itong mamasa-masa at himaymayin.

  • Pakuluan nang husto ang red wine hanggang sa mabawasan para sa mas malinis at mas concentrated na sauce.
    • Walang GlutenMediterraneanBalanseng Diyeta
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