Cod and Shrimp in Fennel and White Wine Broth

Dairy Free
Health score
35%
Cod and Shrimp in Fennel and White Wine Broth
105 min.
4
932kcal

Suggestions

Ingredients

  •  bay leaves 
  • servings big fat finishing oil 
  • rib celery coarsely chopped
  • pound cod bones white
  • 20 ounce filets 
  • 0.5 cup anise-flavored liqueur (recommended: Pernod)
  • 0.8 cup anise-flavored liqueur (recommended: Pernod)
  • 0.5 cup cooking wine dry white
  •  top of fennel bulb coarsely chopped
  • small fennel bulb julienned
  •  fingerling potatoes sliced into rounds
  • cloves garlic smashed
  • cloves garlic smashed finely chopped
  •  shells from shrimp deveined peeled
  • servings kosher salt 
  • servings olive oil extra-virgin
  •  onion julienned
  • small onion coarsely chopped
  •  thyme bundle fresh
  •  zucchini julienned

Equipment

  • bowl
  • frying pan
  • paper towels
  • ladle
  • pot

Directions

  1. For the fish stock: Coat a large, tall pot lightly with olive oil.
  2. Add the onions, celery, and fennel tops and bring the pot to a high heat. Season the veggies lightly with salt. Cook the veggies until they are soft and very aromatic, 7 to 8 minutes.
  3. Add the garlic and cook for 1 to 2 minutes more.
  4. Add the fish bones and shrimp shells, stir to combine, and cook for 3 to 4 minutes.
  5. Add the anise-flavored liqueur and let it reduce by half.
  6. Add water to the pot until it covers the fish bones by 2 inches and season lightly with salt. Toss in the bay leaves and thyme bundle. Bring the pot to a boil, reduce to a simmer, and simmer for 30 minutes. Strain the liquid and reserve.
  7. For the fish: Coat a straight-sided saute pan with olive oil.
  8. Add the onions and fennel, season with salt, and cook over medium heat until the veggies start to soften, 3 to 4 minutes.
  9. Add the garlic and cook for 1 to 2 minutes.
  10. Add the anise-flavored liqueur and white wine and reduce by half.
  11. Add the reserved fish stock and season with salt. Bring to a boil, reduce to a simmer, and simmer the broth for 12 to 15 minutes. Taste to make sure it is delicious.
  12. Meanwhile, coat a second saute pan with olive oil. Bring the pan to a high heat. Pat the cod dry with paper towels and season with salt.
  13. Add the cod to the screaming hot pan and cook the fish until it is golden and crisp on both sides and 3/4 of the way cook through.
  14. Remove the fish from the pan and reserve. Do the same with the shrimp and reserve.
  15. Add the potato rounds to the pan, season with salt, and brown on both sides.
  16. Remove the potatoes from the pan and reserve with the cod and shrimp.
  17. When the fish broth is ready, add the cod, shrimp, potatoes, and zucchini. Turn off the heat and cover, letting the fish gently cook through, 2 to 3 minutes.
  18. To serve, remove the cod and shrimp from the pan. Scoop the veggies out of the broth and divide them between 4 serving bowls.
  19. Lay a piece of cod on top of each of the veggies and arrange 2 shrimp next to the cod. Ladle the fish broth over each piece of cod.
  20. Drizzle with big fat finishing oil and top with fennel fronds.

Nutrition Facts

Calories932kcal
Protein25.81%
Fat34.28%
Carbs39.91%

Properties

Glycemic Index
109.19
Glycemic Load
24.73
Inflammation Score
-9
Nutrition Score
38.520869545315%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
1.26mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.03mg
Luteolin
0.14mg
Isorhamnetin
2.25mg
Kaempferol
1.58mg
Myricetin
0.06mg
Quercetin
10.91mg

Nutrients percent of daily need

Calories:932.24kcal
46.61%
Fat:30.56g
47.02%
Saturated Fat:3.59g
22.42%
Carbohydrates:80.06g
26.69%
Net Carbohydrates:71.49g
26%
Sugar:43.87g
48.74%
Cholesterol:109.71mg
36.57%
Sodium:416.26mg
18.1%
Alcohol:19.09g
100%
Alcohol %:3.17%
100%
Protein:51.77g
103.55%
Selenium:87.8µg
125.42%
Vitamin K:97.71µg
93.06%
Vitamin C:61.53mg
74.58%
Phosphorus:713.32mg
71.33%
Potassium:2444.68mg
69.85%
Vitamin B6:1.34mg
67.11%
Vitamin E:6.87mg
45.78%
Vitamin B3:8.06mg
40.32%
Magnesium:156.9mg
39.23%
Vitamin B12:2.32µg
38.7%
Manganese:0.76mg
38.18%
Fiber:8.58g
34.3%
Vitamin B1:0.39mg
25.71%
Folate:96.36µg
24.09%
Iron:3.65mg
20.27%
Copper:0.38mg
19.12%
Vitamin B2:0.32mg
19.01%
Vitamin D:2.3µg
15.31%
Calcium:145.85mg
14.59%
Zinc:2.18mg
14.57%
Vitamin B5:1.33mg
13.32%
Vitamin A:377.3IU
7.55%