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Wednesday, 7th May 2014
Poached Cod & Asparagus
A recipe which is high in protein, low in calories and packed with flavour
By LA Muscle on 07.05.2014 04:57 pm
A beautiful and great tasting cod recipe which is high in protein, low in fat and also low in carbs. A perfect meal to enjoy for lunch or in the evening.
Ingredients
1 lemon, divided
2 tsp cornflour
1 tbsp thinly sliced shallot
1 bay leaf
5 whole black peppercorns
550g cod, cut into 4 equal portions
½ tsp salt, divided
¼ tsp ground white or black pepper
4 sprigs fresh tarragon
1½ bunches asparagus (about 680g), trimmed
½ cup water
1 tbsp good quality low fat organic butter
Method
Juice half the lemon into a small saucepan; reserve the other half. Whisk in the cornflour until mixed well. Add shallot, bay leaf and peppercorns. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until thickened and reduced by about half, 10 to 12 minutes.
Meanwhile, sprinkle cod with ¼ teaspoon salt and pepper. Place a tarragon sprig on each portion. Thinly slice the remaining lemon half and lay the slices over the tarragon.
Place asparagus in an even layer in a large pan. Add half a cup of water. Place the cod on top of the asparagus. Bring to a boil over medium heat. Cover and cook until the asparagus is tender and the fish is cooked through, four to five minutes.
Strain the reduced sauce through a sieve into a bowl. Return it to the pan. Over low heat, swirl butter into the sauce one tablespoon at a time until melted. Stir in the remaining ¼ teaspoon salt and remove from the heat.
Serve the fish and asparagus topped with the sauce.
Serves 4
Nutritional information per serving
Calories: 301 kcal
Protein: 34g
Carbs: 5.1g
Fat: 2.5g
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