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Cod with Beurre Blanc, Cauliflower Purée, Asparagus and Peas

Cod with Beurre Blanc, Cauliflower Purée, Asparagus and Peas
Logged by @narvinarvinarvi

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

NutrientAmountDV%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%
Thiamin (B1)0.2mg15%
Vitamin A85.0mcg9%
Vitamin B121.6mcg67%
Vitamin B60.6mg36%
Vitamin C28.0mg31%
Vitamin D3.4mcg17%
Vitamin E2.1mg14%
Vitamin K48.0mcg40%

Minerals

NutrientAmountDV%Half-life
Calcium78.0mg8%
Copper110.0mcg12%
Iron1.9mg11%
Magnesium58.0mg14%
Phosphorus360.0mg51%
Potassium910.0mg19%
Selenium52.0mcg95%
Sodium620.0mg27%
Zinc0.9mg8%

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
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