Ingredients
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Utensils
Stovetop, Pot (small), Colander, Frying pan, Grater
recipe
Step 1
If needed, defrost your cod. Boil a large pot of water.
Step 2
While the water is boiling, wash and chop the broccoli and cauliflower in florets, chopping in half if necessary. Salt the water, add the vegetables and cook for 7 minutes. Drain and set aslide.
Step 3
In a hot frying pan, add a drizzle of olive oil and cook the cod on medium heat for 4 minutes on each side.
Step 4
Meanwhile, make the sauce by mixing the vinegar, lemon juice, chopped shallots, 1 teaspoon of olive oil per person, salt and pepper.
Step 5
Serve the cod with the vegetables and top with the sauce. Season with salt & pepper, add some lemon zest and enjoy! Optional: add chopped fresh herbs
Personal notes
Add your own flavor!
Nutrition facts
Average estimated amount for one serving
| Energy | 212 cal. |
| Fat | 6 g |
| Carbohydrates | 17 g |
| Protein | 27 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 "Pan-fried cod and greens" contains 212 Energy, 6 g of Fat, 17 g of Carbohydrates, 27 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
A 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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