Tomato Poached Cod | Chef CookIt

Informations supplémentaires

35 min. | 444 kcal | easy | Family, Healthy | 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

cholesterol 99mg

33%

fiber 4g

16%

protein 52g

saturated 1g

sodium 238mg

10%

sugar 3g

trans 0g