Creamy Poached Cod with Eggs
(0 votes)
(0 votes)
Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
403
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 6.7 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 20.2 μg | (45 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 732 mg | (18 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 351 μg | (176 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 317 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Cod
- 2 cups milk
- ¼ cup butter
- 2 scallions (white parts only, sliced)
- 1 Tbsp all-purpose flour
- ⅜ cup double cream
- 4 eggs
- ¼ tsp cayenne pepper
Preparation
Kitchen utensils
1 Small bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon
Preparation steps
1.
Put the cod in a wide pan, pour over the milk and gently poach for about 6 minutes or until the cod is just cooked. Remove from the pan and keep warm. Reserve the milk.
2.
In a clean pan, melt the butter and gently cook the spring onions until translucent. Remove from the pan and keep warm.
3.
Stir the flour into the spring onion pan and cook for 1 minutes, stirring all the time. Add about half of the cod poaching milk, bring to a boil and simmer for about 5 minutes.
4.
Stir in the cream, cook for a further 2 minutes and season with salt and pepper.
5.
Boil the eggs for about 5 minutes, peel and quarter.
6.
Cut the cod into large chunks, arrange on a serving dish and pour over the sauce. Sprinkle over the cayenne pepper, scatter the spring onions and serve with the quartered eggs.
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