Steamed Cod with Minted Crushed Peas
15 min 1 serving 280 kcal · 29.5 g proteinLevel: Intermediate
The nutritionist's note
280 kcal for 29.5 g of protein and only 8.5 g of fat: the most protein-dense low-calorie meal in the catalogue. Peas bring 6 g of fibre that extends satiety, and cod supplies B12 and iodine.
Ingredients
1 serving
- cod fillet130 g
- green peas120 g
- shallot20 g
- olive oil7 g
- fresh mint5 g
- lemon juice5 ml
Method
- 1
Season the cod fillet (130 g) with salt, pepper and lemon zest, then steam for 8 minutes.
- 2
Sweat the chopped shallot (20 g) for 3 minutes with 4 g of olive oil.
- 3
Add the peas (120 g) and 50 ml of water, then cook covered for 5 minutes.
- 4
Roughly crush with a fork together with the chopped mint (5 g), the remaining oil (3 g) and the lemon juice (5 ml).
- 5
Set the cod on the crushed peas and serve immediately.
Nutrition facts
per serving
| Energy | 280 kcal |
|---|---|
| Protein | 29.5 g |
| Carbohydrates | 17.5 g |
| Fat | 8.5 g |
| Fibre | 6.2 g |
| Iron | 1.9 mg |
| Vitamin B12 | 1.1 µg |
Potential allergens
- fish
Always check the labels of your products.
