Tomato Poached Cod
cod cooked in tomato broth with cilantro buckwheat and kale topped with nutritional yeast
Informations supplémentaires
35 min.
|
444 kcal
|
easy
|
|
Printable version
1. Cook the buckwheat
Bring a pot of water with salt and pepper to a boil. Pour the buckwheat and cook for 14-18 minutes until tender. Drain. Toss with a drizzle of oil and adjust seasoning to taste.
2. Setup
Chop the cilantro, shallot and the garlic. Zest the lemon. Cut the tomatoes in half. Cut the kale into small pieces. Pat the fish dry. Add 3/4 of the cilantro to the cooked buckwheat.
3. Cook the tomatoes
Heat a drizzle of oil in a skillet over medium heat. Cook the garlic and the shallot for 2 minutes. Add the tomatoes, 1 tsp. of sugar, salt and pepper and cook for 5-6 minutes. Add 1.5 2P | 2 3P cups of water, the zest and a little lemon juice and bring to a boil.
4. Add the fish
Taste the broth and season to taste. Add the cod, cover and cook for 4-6 minutes over low heat until the fish is cooked.
5. Cook the kale
Heat a drizzle of oil in a pan over medium high heat. Cook the kale 4-6 minutes until slightly crispy or colored. Add salt and pepper.
6. Plate your dish
Serve the fish and its broth with the rest of cilantro, the buckwheat and kale garnished with nutritional yeast. Bon appétit!
2unitCod Sirloin(s)
200mlCherry Tomatoes
1unitCilantro
2unitGarlic Clove(s)
1unitShallot
15mlNutritional Yeast
100gKale
180mlBuckwheat
0.5unitLemon
What you need
pans, pot, strainer
444 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
53g
18%
fat
4g
6%
cholesterol
99mg
33%
fiber
4g
16%
protein
52g
saturated
1g
5%
sodium
238mg
10%
sugar
3g
trans
0g