Cod & Mashed Broccoli
203 reviewsThis will be a hit in your house - thanks to the secret sauce!
Utensils
Stovetop, Pot (small), Frying pan, Whisk, Colander
recipe
Step 1
Bring a pot of water to a boil. Remove the stem from the head of broccoli and cut the rest into florets*. *Check out our tips for this step
Step 2
Add the broccoli to the pot of boiling water and cook for 10 minutes.
Step 3
In the meantime, chop the shallots
Step 4
Cook the shallots with a dab of butter in a pan on medium heat for 2 minutes.
Step 5
Add the red wine vinegar and let it slowly evaporate on low heat.
Step 6
Add half of the butter to the shallots, little by little, mixing with a whisk to emulsify the sauce. Season with salt & pepper and set aside.
Step 7
Drain the broccoli. Mash it with the rest of the butter, salt & pepper.
Step 8
Add a drizzle of olive oil to a pan on medium-high heat . Cook the cod for 2 minutes on each side (or longer depending on its thickness).
Step 9
Serve the cod with the mashed broccoli and the sauce. Enjoy!
For a zero-waste meal, add the sliced brocoli stems into your dish or add them to a soup !
- Camille C, Créatrice de recettes
Nutrition facts
Average estimated amount for one serving
| Energy | 468 cal. |
| Fat | 34 g |
| Carbohydrates | 19 g |
| Protein | 29 g |
| Fiber | 6 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Cod & Mashed Broccoli" contains 468 Energy, 34 g of Fat, 19 g of Carbohydrates, 29 g of Protein, 6 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
B Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
C Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
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