Olive-Oil Confit Cod, Braised Fennel and Lemon Emulsion
45 min 1 serving 280 kcal · 27 g proteinLevel: Expert
The nutritionist's note
280 kcal for 27 g of protein: low-temperature confit keeps the cod meltingly tender, and the oil barely penetrates the flesh, staying in the pan. Braised fennel adds 4.5 g of fibre.
Ingredients
1 serving
- cod fillet140 g
- olive oil12 g
- fennel150 g
- lemon juice20 g
- dill5 g
Method
- 1
Salt the cod fillet (140 g) with coarse salt for 10 minutes, then rinse and pat dry: the flesh firms up and holds water during cooking.
- 2
Cut the fennel (150 g) into wedges and colour them for 4 minutes on the cut side with 3 g of olive oil.
- 3
Braise for 20 minutes, covered, with 100 ml of water and the dill stalks, until a knife slides through without resistance.
- 4
Heat 9 g of olive oil in a small pan to 55-60 °C, checked with a thermometer.
- 5
Submerge the cod and confit it for 14 minutes: the flesh should stay pearly and flake into petals.
- 6
Emulsify the braising juices with the lemon juice (20 g) and a little confit oil using a hand blender.
- 7
Plate the fennel, set the confit cod on top and coat with the lemon emulsion and chopped dill.
Nutrition facts
per serving
| Energy | 280 kcal |
|---|---|
| Protein | 27 g |
| Carbohydrates | 11 g |
| Fat | 13.5 g |
| Fibre | 4.5 g |
| Iron | 1.4 mg |
| Vitamin B12 | 1.2 µg |
Potential allergens
- fish
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