To be enjoyed with fish in a broth and vegetables accompanied by a mayonnaise with lots (lots!) of garlic.
FishVegetablesCourse: Main coursePreparation time: 15 minutesCooking time: 25 minutesCost per serving: 3,77 €Energy: 465 kcal / serving
Nutritional score:
Instructions
1. Peel all the vegetables and cut them into cubes, except for the onion which you will finely chop.
Place them in one or two steamer baskets and steam for 25 minutes.
15 minutes before the end, season the fish fillets and place them in a third steamer basket.
Continue cooking for 15 minutes.
2. Peel and remove the germ from the garlic cloves.
Blend them with the egg yolk and a pinch of salt. Dip the piece of bread in cold water to soak it well, then drain it by pressing firmly.
Put it in the blender with the garlic puree, add a tablespoon of olive oil and blend until smooth.
Pour a thin stream of olive oil over this puree while whisking (use an electric whisk, it's easier).
Occasionally stop adding olive oil while continuing to whisk, then resume.
3. When the mixture is firm and similar to mayonnaise, it's ready!
4. Serve the fish surrounded by its steamed vegetables, and serve the aioli on the side.
Ingredients for
servings
4
cod
2
carrots
1
onion
400g of
cauliflower
400g of
green bean
10cl of
oil
1
egg yolk
1teaspoon of
mustard
1
lemon
2
garlic cloves
1pinch of
salt
1pinch of
pepper
Rates
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Nutritional information *
Per serving
% RDA
Energy value
465 kcal
23 %
Fat
26,6 g
38 %
of which saturated
4,02 g
20 %
Carbohydrates
11,01 g
4 %
of which sugar
8,28 g
9 %
Protein
41,19 g
82 %
Fibers
6,47 g
?
More data
Salt
0,72 g
12 %
Cholesterol
123 mg
?
sodium
226 mg
?
magnesium
90 mg
30 %
phosphorus
433 mg
54 %
potassium
1365 mg
68 %
calcium
100 mg
12 %
manganese
0 mg
22 %
iron
2 mg
17 %
copper
0 mg
11 %
zinc
2 mg
10 %
selenium
278 µg
506 %
iodine
?
?
vitamin A
13 µg
2 %
beta-carotene
2933 µg
?
vitamin D
3 µg
58 %
vitamin E
9 mg
93 %
vitamin K
30 µg
39 %
vitamin C
28 mg
46 %
vitamin B1
?
?
vitamin B2
?
?
vitamin B3
?
?
vitamin B5
?
?
vitamin B6
1 mg
38 %
vitamin B12
3 µg
275 %
vitamin B9
?
?
Less data
* As an indication, before cooking, RDA of the EU.