Fish with Polenta and Mushrooms: Merluzzo con Polenta e Funghi

Health score
26%
Fish with Polenta and Mushrooms: Merluzzo con Polenta e Funghi
50 min.
4
475kcal

Suggestions

Ingredients

  • 15  year old balsamic vinegar 
  • 24 ounce cod 
  • servings mixing flour instant quick
  • 0.5 cup cornmeal white stone ground
  • cup milk 
  • 12 ounces mushrooms wild mixed washed and dried
  • servings full olive oil extra-virgin flavored
  • servings sea salt and pepper black freshly ground
  • servings butter unsalted
  • 0.8 cup water 

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Combine the milk, water, and cornmeal in a medium sized saute pan. Cook over low heat stirring constantly with a whisk until the mixture thickens (approximately 1/2 hour). After removing from the heat stir in 1-teaspoon butter and 1 teaspoon olive oil.
  2. In a saute pan, cook the mushrooms over high heat with 2 tablespoons olive oil and 1 tablespoon butter for 3 minutes. Season to taste with salt and pepper.
  3. Heat 1-tablespoon olive oil in a saute pan. Lightly flour the cod with the instant flour.
  4. Place the fish in the pan and add 1-tablespoon butter. Cook for 3 minutes and then turn over.
  5. Place the pan in a 400-degree F oven for 2 minutes to finish cooking the fish. Salt and pepper, to taste.
  6. Place a small mound of the polenta in the center of the plate.
  7. Place the cod directly on top of the polenta.
  8. Spread some of the mushrooms around the fish and drizzle the olive oil and balsamic vinegar around the edge of the plate.

Nutrition Facts

Calories475kcal
Protein31.4%
Fat42.97%
Carbs25.63%

Properties

Glycemic Index
56.75
Glycemic Load
6.72
Inflammation Score
-6
Nutrition Score
23.849565174269%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:474.56kcal
23.73%
Fat:22.64g
34.83%
Saturated Fat:6.04g
37.75%
Carbohydrates:30.38g
10.13%
Net Carbohydrates:25.96g
9.44%
Sugar:5.83g
6.48%
Cholesterol:91.21mg
30.4%
Sodium:127.56mg
5.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.23g
74.46%
Selenium:64.91µg
92.72%
Phosphorus:567.98mg
56.8%
Vitamin B6:0.82mg
41.14%
Vitamin B3:7.87mg
39.37%
Potassium:1155.49mg
33.01%
Vitamin B12:1.89µg
31.43%
Magnesium:106.42mg
26.6%
Vitamin B2:0.45mg
26.2%
Vitamin B5:2.3mg
22.98%
Vitamin E:3.33mg
22.2%
Manganese:0.42mg
21.05%
Vitamin B1:0.3mg
19.8%
Fiber:4.42g
17.68%
Vitamin D:2.62µg
17.45%
Zinc:2.6mg
17.34%
Iron:2.21mg
12.29%
Copper:0.23mg
11.68%
Calcium:111.38mg
11.14%
Folate:43.22µg
10.8%
Vitamin K:9.4µg
8.95%
Vitamin A:292.36IU
5.85%
Vitamin C:1.7mg
2.06%