Sauce Ravigote with Gently Poached Cod
Inspired by techniques from NYT Cooking.
Delicately poached cod served with a fresh, piquant dressing of chopped tomato, capers, onion and herbs.
Always check the labels of the products you use.
Method
- 1
Mix. Combine the tomatoes, capers, spring onions, rinsed onion, garlic, parsley, salt, pepper, olive oil and lemon juice in a bowl and leave at room temperature.
- 2
Boil. Bring 1000 ml water to the boil in a wide pan.
- 3
Poach. Lower in the cod fillets, return to the boil for about 2 min, then take off the heat.
- 4
Rest. Leave the fish in the hot water until it flakes and reaches 63 °C in the centre, 5-7 min depending on thickness.
- 5
Drain. Lift out the cod with a fish slice, drain well and set on warm plates.
- 6
Serve. Spoon the ravigote over and around the fish and serve at once.
Storage
This dish is best served immediately while the fish is warm and the ravigote is fresh. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
27.8 g protein for 265 kcal = 10.5 g per 100 kcal. Our High Protein label needs at least 10 g per 100 kcal. How we decide
Equipment
- chopping board
- knife
- sieve
- small bowl
- wide stainless steel saucepan or sauté pan
- fish slice
- instant-read thermometer
- kitchen paper
- 4 warm plates
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 265 kcal |
| Protein | 27.8 g |
| Carbohydrate | 5.1 g |
| of which sugars | 2 g |
| of which free sugars | 0.2 g |
| Fat | 14.7 g |
| of which saturates | 2.1 g |
| Fibre | 1.4 g |
| Salt | 1.5 g |
Protein per 100 kcal
10.5 g meets the High Protein rule (≥ 10 g)
Calculated from USDA FoodData Central ingredient values
