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Cod & greens

Did you say light? We say delicious instead!

Public
Course: Main course
Preparation time: 5 minutes
Cooking time: 10 minutes
Energy: 86 kcal / serving

Instructions

  • 1.   Bring a pot of water to a boil.
  • 2.   While the water is boiling, wash and cut the broccoli and cauliflower into florets, cut them in half if necessary. Salt the water, then add the vegetables. Cook for 7 minutes. Once the vegetables are cooked, drain them.
  • 3.   In a hot pan, add a drizzle of olive oil and the cod, cook over medium heat for 4 minutes on each side.
  • 4.   Meanwhile, prepare the sauce by mixing: vinegar, lemon juice, finely chopped shallots, and 1 teaspoon of olive oil per person. Season with salt and pepper.
  • 5.   Serve the cod with the vegetables, pour the sauce on top, season with salt and pepper, sprinkle lemon zest on top (optional: add some fresh herbs if you have any, such as parsley or cilantro), it's ready!

Ingredients for servings

  • 1 white fish
  • 120 g of broccoli
  • 120 g of cauliflower
  • ½ untreated lemon
  • ½ shallots
  • 1 teaspoon of white wine vinegar

Rates

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    86 kcal
    4 %
  • Fat
    1,42 g
    2 %
  • of which saturated
    0,36 g
    2 %
  • Carbohydrates
    6,12 g
    2 %
  • of which sugar
    4,59 g
    5 %
  • Protein
    7,07 g
    14 %
  • Fibers
    6,35 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.