Sauteed Cod With Pea Cream Recipe

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Ingredients:

Serving

2 1/2 lbs cod fish fillets, cut into 2-inch pieces (boneless skinless )
1 tbsp mustard seeds, lightly crushed
4 tbsp unsalted butter
2 shallots, minced
3 1/2 cups peas, thawed (fresh or frozen )
1 cup water
kosher salt & freshly ground black pepper
2/3 cup half-and-half
2 tbsp olive oil
fresh dill, for garnish

Directions:

Sprinkle cod, on both sides, with crushed mustard seeds; let marinate in the refrigerator for 2 hours.
Meanwhile, prepare the sauce: Heat butter in a skillet over medium heat; add shallots and cook until softened, about 5 minutes.
Add peas, 1 cup water, and season with salt and pepper; partially cover and let reduce for about 10 minutes and keep warm.
Remove 3/4 cup of the peas and puree in a food process with the half and half and some salt and pepper; transfer to a saucepan, cover, and keep warmed over low heat.
Heat oil in another skillet over medium high heat; add cod and cook until golden, turning once, about 4 minutes; season with salt.
To serve: Spoon pea puree into serving dishes; top with cod and sauce, garnish with fresh dill.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	366.56 Kcal (1535 kJ)
Calories from fat	143.6 Kcal
		% Daily Value*
Total Fat	15.96g	25%
Cholesterol	119.16mg	40%
Sodium	674.41mg	28%
Potassium	731.27mg	16%
Total Carbs	18.55g	6%
Sugars	6.92g	28%
Dietary Fiber	5.13g	21%
Protein	34.53g	69%
Vitamin C	17.3mg	29%
Vitamin A	0.1mg	3%
Iron	2mg	11%
Calcium	83.3mg	8%

Amount Per 100 g
Calories	95.09 Kcal (398 kJ)
Calories from fat	37.25 Kcal
		% Daily Value*
Total Fat	4.14g	25%
Cholesterol	30.91mg	40%
Sodium	174.95mg	28%
Potassium	189.69mg	16%
Total Carbs	4.81g	6%
Sugars	1.79g	28%
Dietary Fiber	1.33g	21%
Protein	8.96g	69%
Vitamin C	4.5mg	29%
Iron	0.5mg	11%
Calcium	21.6mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.9

Points
9

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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