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🍽️ Cod on creamy broccoli and pea foam

283 kcal · 30 min · 4 servings

Ingredients

• 400 g broccoli
• 1 shallot
• 1 garlic clove
• 3 tbsp rapeseed oil
• 125 ml vegetable broth
• 200 g peas (frozen; thawed)
• 500 g cod fillet (4 cod fillets)
• 0.5 organic lemon (juice and zest)
• 0.5 tsp fennel seeds
• 0.5 tsp coriander seeds
• 10 g spelt wholemeal flour (1 tbsp)
• salt
• pepper
• 2 sprigs mint
• 20 g sour cream (1 tbsp)
• 150 ml milk (3.5 % fat)
• nutmeg

Instructions

1. 1. Wash the broccoli and cut it into small florets.
2. 2. Peel the shallot and the garlic and chop both finely.
3. 3. Heat one tablespoon of oil in a pot.
4. 4. Sauté the shallot and garlic for two minutes over medium heat.
5. 5. Add the broccoli and sauté it for three minutes.
6. 6. Pour in the broth and let the vegetables cook covered over low heat for eight minutes.
7. 7. Add the peas and let everything simmer covered for another five minutes.
8. 8. Rinse the fish under running water and pat it dry with a kitchen towel.
9. 9. Drizzle the fish with lemon juice and let it rest for five minutes.
10. 10. Heat the remaining oil in a frying pan.
11. 11. Coarsely crush the fennel and coriander seeds in a mortar.
12. 12. Fry the crushed seeds in the hot oil for two minutes over medium heat.
13. 13. Pat the fish dry again.
14. 14. Coat the fish in flour until lightly covered.
15. 15. Fry the fish in the pan for three minutes.
16. 16. Turn the fish and fry for another three minutes.
17. 17. Season the fish with lemon zest, salt, and pepper.
18. 18. Let the fish cook through covered over low heat for five minutes.
19. 19. Wash the mint and shake it dry.
20. 20. Chop the mint finely.
21. 21. Stir the mint into the sour cream.
22. 22. Mix the mint-cream mixture with the cooked broccoli.
23. 23. Puree the mixture until smooth.
24. 24. Finally season the puree with salt and pepper.
25. 25. Season the milk with salt, pepper, and freshly grated nutmeg.
26. 26. Heat the seasoned milk.
27. 27. Foam the hot milk vigorously.
28. 28. Plate the vegetable puree.
29. 29. Place the fish on top of the puree.
30. 30. Spoon some milk foam over each piece of fish.

Nutrition per serving

• kcal: 283
• Protein: 31 g · Fett/Fat: 11 g · Carbs: 13 g