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Olive-Oil Confit Cod with Braised Fennel

65 min 1 serving 490 kcal · 38 g proteinLevel: Expert

The nutritionist's note

At 55 °C, cod proteins coagulate without contracting: the flesh stays in pearlescent flakes and does not weep. It is the cooking method that best preserves a lean fish's texture.

Ingredients

1 serving

  • cod loin180 g
  • fennel300 g
  • olive oil25 g
  • vegetable stock200 ml
  • lemon juice12 ml
  • dill5 g

Method

  1. 1

    Braise the fennel wedges for 30 minutes in the stock and oil.

  2. 2

    Heat the olive oil to exactly 55 °C, checked with a thermometer.

  3. 3

    Submerge the cod loin and confit it for 18 minutes without letting the temperature rise.

  4. 4

    Drain gently and plate on the fennel with a touch of lemon and the chopped dill (5 g).

Nutrition facts

per serving

Energy490 kcal
Protein38 g
Carbohydrates20 g
Fat29 g
Fibre11 g
Iron2.4 mg
Vitamin B122 µg

Potential allergens

  • fish

Always check the labels of your products.

Frequently asked questions

How much protein is in "Olive-Oil Confit Cod with Braised Fennel"?

38 g of protein per serving, for 490 kcal, 20 g of carbohydrates and 29 g of fat.

Is this recipe vegan?

No, it is pescetarian: no meat, but it contains fish or seafood.

What are the allergens?

Potential allergens: fish. Always check the labels of your products.

How long does it take?

65 minutes for one serving, expert level.

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