Cod And Broad Beans With Lemon Verbena Sauce Recipe

Recipe By Slurrp

This recipe combines tender cod fillets with fresh broad beans and a zesty lemon verbena sauce. The cod is pan-seared to perfection, creating a crispy exterior while keeping the flesh moist and flaky. The broad beans add a pop of vibrant green color and a subtle nutty flavor. The lemon verbena sauce adds a refreshing citrusy note that complements the delicate taste of the fish. This dish is a perfect balance of flavors and textures, making it a delightful choice for a light and healthy meal.

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1hr 20minstotal
1hr 20m.total
Cod And Broad Beans With Lemon Verbena Sauce
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Ingredients for Cod And Broad Beans With Lemon Verbena Sauce Recipe

  • 1 Cod Fillets
  • As required Salt And Pepper, To Taste
  • as per your need Olive Oil, For Cooking
  • 1/4 cup Fresh Broad Beans
  • as required For The Lemon Verbena Sauce
  • 0.13 cup Fresh Lemon Verbena Leaves
  • 0.06 cup Olive Oil
  • 1/2 tablespoon Lemon Juice
  • 1/4 Clove Garlic, Minced
  • As required Salt And Pepper, To Taste
  • as needed Fresh Lemon Verbena Leaves, For Garnish

Directions: Cod And Broad Beans With Lemon Verbena Sauce Recipe

Cooking Directions

  • STEP 1.Start by preparing the lemon verbena sauce. In a blender, combine fresh lemon verbena leaves, olive oil, lemon juice, garlic, salt, and pepper. Blend until smooth and set aside.
  • STEP 2.Next, prepare the cod fillets. Season them with salt and pepper on both sides. Heat a large skillet over medium-high heat and add a drizzle of olive oil. Place the cod fillets in the skillet, skin side down, and cook for about 4-5 minutes until the skin is crispy and golden brown. Flip the fillets and cook for another 2-3 minutes until cooked through.
  • STEP 3.While the cod is cooking, blanch the broad beans in boiling water for about 2 minutes. Drain and rinse them under cold water to stop the cooking process. Remove the tough outer skins from the beans.
  • STEP 4.To serve, place the cod fillets on a plate and spoon the lemon verbena sauce over them. Scatter the blanched broad beans on top. Garnish with fresh lemon verbena leaves and serve immediately.

Cooking Tips

  • If you can't find fresh lemon verbena leaves, you can substitute with lemon zest for a similar citrusy flavor.
  • Make sure to pat the cod fillets dry with a paper towel before seasoning them. This will help achieve a crispy skin.
  • To remove the tough outer skins from the broad beans, simply pinch the skin at one end and squeeze gently. The bean will pop out easily.

Storage and Serving

  • This dish is best served immediately to enjoy the crispy skin of the cod fillets.
  • If you have any leftovers, store them in an airtight container in the refrigerator for up to 2 days.
  • To reheat, gently warm the cod fillets in a skillet over low heat, being careful not to overcook them.
Nutrition
value
312
calories per serving
2 g Fat26 g Protein21 g Carbs10 g FiberOther

Current Totals

  • Fat
    2g
  • Protein
    26g
  • Carbs
    21g
  • Fiber
    10g

MacroNutrients

  • Carbs
    21g
  • Protein
    26g
  • Fiber
    10g

Fats

  • Fat
    2g

Vitamins & Minerals

  • Calcium
    165mg
  • Iron
    3mg
  • Vitamin A
    1653mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    3mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    120mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    41mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    140mg
  • Manganese
    1mg
  • Phosphorus
    350mg
  • Selenium
    50mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp