Black Roasted Cod with Sea Beans and Oysters

Gluten Free
Health score
22%
Black Roasted Cod with Sea Beans and Oysters
30 min.
4
402kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • 24 oz cod fillet skinless black thick ()
  • teaspoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.3 teaspoon salt 
  • cups sea beans 
  • 0.3 cup shallots finely chopped
  • 16 small shucked oysters with their liquor (preferably Kumamoto or Prince Edward Island)
  • 0.3 cup butter unsalted

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • oven
  • sieve
  • colander

Directions

  1. Put oven rack in middle position and preheat oven to 450°F.
  2. Cook sea beans in a 2-quart saucepan of boiling (unsalted) water 1 minute, then drain in a colander. Quickly transfer to a bowl of ice and cold water to stop cooking.
  3. Drain, then pat dry with paper towels.
  4. Drain oysters in a sieve set over a bowl and reserve their liquor.
  5. Pat fish dry and sprinkle with salt and pepper.
  6. Heat oil in a 12-inch ovenproof heavy skillet over moderately high heat until hot but not smoking, then cook fish, skinned side up, until undersides are browned, 2 to 3 minutes. Turn fish over and transfer skillet to oven, then roast until fish is just cooked through, 9 to 11 minutes.
  7. While cod is roasting, cook shallot in 3 tablespoons butter, covered, in a 10-inch heavy skillet over low heat, stirring occasionally, until softened but not golden, 2 to 3 minutes.
  8. Add lemon juice and oyster liquor and bring to a simmer over moderate heat.
  9. Add oysters and season lightly with salt and pepper if desired, then cook at a bare simmer, covered, until just barely firm, 1 to 2 minutes.
  10. Remove from heat.
  11. Center pieces of cod on 4 large plates (reserve skillet) and arrange sea beans and oysters around fish. Discard fat from 12-inch skillet and add oyster cooking liquid. Bring to a boil over high heat and swirl in remaining tablespoon butter until incorporated. Spoon sauce over seafood and serve immediately.

Nutrition Facts

Calories402kcal
Protein53.2%
Fat43.71%
Carbs3.09%

Properties

Glycemic Index
15.5
Glycemic Load
0.61
Inflammation Score
-7
Nutrition Score
23.543913115626%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:401.65kcal
20.08%
Fat:19.03g
29.27%
Saturated Fat:8.63g
53.91%
Carbohydrates:3.03g
1.01%
Net Carbohydrates:2.53g
0.92%
Sugar:1.33g
1.48%
Cholesterol:200.52mg
66.84%
Sodium:327.05mg
14.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.1g
104.2%
Selenium:100.91µg
144.16%
Vitamin B12:6.58µg
109.68%
Phosphorus:597.73mg
59.77%
Vitamin B6:0.83mg
41.36%
Potassium:1072.91mg
30.65%
Vitamin B3:6.09mg
30.43%
Magnesium:106.56mg
26.64%
Zinc:3.51mg
23.43%
Vitamin B1:0.26mg
17.29%
Vitamin E:1.98mg
13.22%
Copper:0.26mg
13.07%
Vitamin B5:1.23mg
12.26%
Iron:2.11mg
11.72%
Vitamin D:1.74µg
11.62%
Vitamin A:532.75IU
10.65%
Vitamin B2:0.16mg
9.4%
Folate:29.41µg
7.35%
Vitamin C:4.82mg
5.84%
Calcium:57.84mg
5.78%
Manganese:0.11mg
5.63%
Vitamin K:3.55µg
3.38%
Fiber:0.5g
2.02%
Source:Epicurious