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Cod with Beurre Blanc, Cauliflower Purée, Asparagus and Peas

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Nutrition Facts

Per 345g serving

% Daily Value based on a 2000 kcal diet

Calories 490 kcal

25% DV

Total Fat 28.0g

43% DV

Monounsaturated Fat10.3g

Polyunsaturated Fat2.1g

Saturated Fat14.0g

Trans Fat0.8g

Total Carbohydrate 24.0g

8% DV

Fiber6.0g

Starch11.0g

Sugars7.0g

Protein 38.0g

76% DV

Animal Protein38.0g

About

A lean cod entrée with a butter-based beurre blanc, red wine reduction, and mixed spring vegetables. High in protein with moderate fat and relatively low carbohydrates.

Ingredients

Vitamins & Minerals

Vitamins

Nutrient	Amount	DV%
Choline	118.0mg	21%
Vitamin A	85.0mcg	9%
Vitamin B1	0.2mg	15%
Vitamin B12	1.6mcg	67%
Vitamin B2	0.2mg	18%
Vitamin B3	4.8mg	30%
Vitamin B5	0.9mg	18%
Vitamin B6	0.6mg	36%
Vitamin B7	6.5mcg	22%
Vitamin B9	78.0mcg	20%
Vitamin C	28.0mg	31%
Vitamin D	3.4mcg	17%
Vitamin E	2.1mg	14%
Vitamin K	48.0mcg	40%

Minerals

Nutrient	Amount	DV%
Calcium	78.0mg	8%
Copper	110.0mcg	12%
Iron	1.9mg	11%
Magnesium	58.0mg	14%
Phosphorus	360.0mg	51%
Potassium	910.0mg	19%
Selenium	52.0mcg	95%
Sodium	620.0mg	27%
Zinc	0.9mg	8%

Cod with Beurre Blanc, Cauliflower Purée, Asparagus and Peas

A classic plated fish dish featuring pan-cooked cod with a rich beurre blanc and red wine reduction, served with tender spring vegetables. It is closest to a modern bistro-style cod entrée.

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. Prepare the vegetables. Cut the cauliflower into small florets. Trim the asparagus. Finely chop the shallot.

2. Make the cauliflower base. Simmer the cauliflower in a little fish stock until very tender, then blend with a small amount of butter, salt, and pepper until smooth.

3. Cook the asparagus and peas. Briefly sauté or steam the asparagus and peas in a little olive oil until just tender. Season lightly.

4. Make the red wine reduction. Simmer the red wine with the shallot until reduced by about two-thirds. Add a splash of fish stock and reduce again.

5. Finish the beurre blanc. Add white wine and lemon juice, then whisk in the butter gradually over low heat until glossy and emulsified. Season with salt and pepper.

6. Cook the cod. Season the cod with salt and pepper, then pan-sear in olive oil until just cooked through and lightly golden.

7. Plate. Spoon the cauliflower purée onto the plate, arrange the cod on top or beside it, add the asparagus and peas, then spoon over the beurre blanc and red wine reduction.

Prep time: 15 minutes
Cook time: 15 minutes

Helpful tips

Keep the beurre blanc on very low heat to prevent splitting.

Do not overcook the cod; it should remain moist and flaky.

Reduce the red wine fully for a cleaner, more concentrated sauce.

Gluten-freeMediterraneanBalanced