Pecan Crusted Cod

with Zucchini, Spinach and Brown Butter Lemon Sauce

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low-carb
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low-carb
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Instructions

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1 Prep

Preheat the oven to 200°C/180°C fan. Chop the zucchini into batons. Separate the broccoli into florets.  Finely chop the pecan nuts. In a bowl, mix the pecan nuts with the maple syrup and a pinch of salt

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2 Bake

Place the cod onto a lined baking tray. Season with a pinch of salt and black pepper. Top with the pecan nuts and gently spread using the back of a spoon. Scatter the zucchini batons and broccoli around the fish. Drizzle everything with oil. Bake  for 15 min or until the fish is cooked through.

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3 Prep

Meanwhile, roughly chop the spinach. Peel and mince the garlic. Peel and slice the shallots. Juice half of the lemon

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4 Sauce

Heat a non-stick pan over a high heat. Once hot, add the butter and constantly stir. Once the butter starts to brown, reduce to a medium heat. Add the shallots and cook for 3 min. Add the garlic and fry for 1 min. Add the measured waterstock cube and spinach and simmer for 2 min. Remove from the heat. Add 1/1.5/2 Tbsp lemon juice.

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5 Serve

Serve the cod over the spinachzucchini and broccoli. Drizzle with any leftover sauce from the pan.

Tips for fussy eaters

Serve with crusty bread - perfect for sauce mopping!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

This pecan crust caramelises in the oven and gives the fish a delightful crispy crunch.

Cooking Time: 30 min

Cals 612 · Prot 40 · Carbs 33 · Fat 37

Gluten-Free

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Pecan nuts 40 Grams
Maple syrup 20 ML
Black pepper 0.5 Tsp

Vegetables

Small zucchini 2 Piece
Broccoli 200 Grams
Spinach 200 Grams
Salt 0.5 Tsp

Lemon butter

Garlic cloves 2 Piece
Shallots 1 Piece
Lemon 1 Piece
Salted butter 50 Grams
Water 150 ML
Vegetable stock cube 1 Piece
Vegetable oil 1 Tbsp

This pecan crust caramelises in the oven and gives the fish a delightful crispy crunch.

Cooking Time: 30 min

Cals 612 · Prot 40 · Carbs 33 · Fat 37

Gluten-Free

Instructions

photo

1 Prep

Preheat the oven to 200°C/180°C fan. Chop the zucchini into batons. Separate the broccoli into florets.  Finely chop the pecan nuts. In a bowl, mix the pecan nuts with the maple syrup and a pinch of salt

photo

2 Bake

Place the cod onto a lined baking tray. Season with a pinch of salt and black pepper. Top with the pecan nuts and gently spread using the back of a spoon. Scatter the zucchini batons and broccoli around the fish. Drizzle everything with oil. Bake  for 15 min or until the fish is cooked through.

photo

3 Prep

Meanwhile, roughly chop the spinach. Peel and mince the garlic. Peel and slice the shallots. Juice half of the lemon

photo

4 Sauce

Heat a non-stick pan over a high heat. Once hot, add the butter and constantly stir. Once the butter starts to brown, reduce to a medium heat. Add the shallots and cook for 3 min. Add the garlic and fry for 1 min. Add the measured waterstock cube and spinach and simmer for 2 min. Remove from the heat. Add 1/1.5/2 Tbsp lemon juice.

photo

5 Serve

Serve the cod over the spinachzucchini and broccoli. Drizzle with any leftover sauce from the pan.

Tips for fussy eaters

Serve with crusty bread - perfect for sauce mopping!

Pro tip

You can tell when white fish is cooked by checking if the flesh flakes easily.

Ingredients

Number of people

Fish

Cod fillet 350 Grams
Pecan nuts 40 Grams
Maple syrup 20 ML
Black pepper 0.5 Tsp

Vegetables

Small zucchini 2 Piece
Broccoli 200 Grams
Spinach 200 Grams
Salt 0.5 Tsp

Lemon butter

Garlic cloves 2 Piece
Shallots 1 Piece
Lemon 1 Piece
Salted butter 50 Grams
Water 150 ML
Vegetable stock cube 1 Piece
Vegetable oil 1 Tbsp
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