Marinated Cod on Crouton

Dairy Free
Health score
3%
Marinated Cod on Crouton
175 min.
18
243kcal

Suggestions

Ingredients

  •  baguette loaf 
  • ounce caviar black
  • 36 ounces filets 
  • tablespoon ginger fresh with the tip of a spoon) minced
  • tablespoons parsley leaves fresh chopped
  • clove garlic minced
  • tablespoons grapeseed oil 
  • cup honey (acacia, or your choice of honey)
  • 0.8 cup mayonnaise 
  • tablespoons olive oil 
  • 0.3 cup reduced sodium soy sauce 
  •  to 3 scallions minced
  •  scallions white green minced ( and tender parts only)
  • teaspoons relish sweet drained
  • 0.3 cup teriyaki sauce 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • mixing bowl
  • sieve

Directions

  1. Combine the garlic, ginger, scallions, honey, soy sauce, grapeseed oil and vinegar in a mixing bowl. Marinate the fish fillets in this mixture for at least 2 hours, preferably overnight, refrigerated.
  2. Transfer the cod and marinade to a shallow pan and slowly poach the fish over low heat until it is fork tender, 10 to 20 minutes.
  3. Slice the baguette into 18 pieces and lay out on a baking sheet.
  4. Brush with olive oil.
  5. Preheat oven to 450 degrees F.
  6. Remove fish to a utility platter and flake.
  7. Transfer flaked cod to a strainer set over a bowl to drain excess moisture. Discard this excess liquid and put the flaked cod into the bowl.
  8. In another small bowl, combine mayonnaise, scallions and relish to make a tartar sauce. Gently fold this tartar sauce into the flaked fish to help bind it.
  9. Put the cod on the crouton and place in oven until the fish has a golden brown hue.
  10. Remove from oven and garnish with each appetizer with 1/8 teaspoon caviar and a small amount of parsley before serving.

Nutrition Facts

Calories243kcal
Protein20.51%
Fat40.91%
Carbs38.58%

Properties

Glycemic Index
20.5
Glycemic Load
12.77
Inflammation Score
-3
Nutrition Score
8.3130434233209%

Flavonoids

Apigenin
0.96mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.07mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:243.04kcal
12.15%
Fat:11.16g
17.17%
Saturated Fat:1.67g
10.46%
Carbohydrates:23.68g
7.9%
Net Carbohydrates:23.23g
8.45%
Sugar:16.98g
18.87%
Cholesterol:37.56mg
12.52%
Sodium:486.22mg
21.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.59g
25.18%
Selenium:22.66µg
32.37%
Vitamin K:29.91µg
28.49%
Phosphorus:150.5mg
15.05%
Vitamin B12:0.84µg
14.04%
Vitamin B3:1.94mg
9.71%
Vitamin E:1.45mg
9.65%
Vitamin B6:0.18mg
8.91%
Vitamin B1:0.13mg
8.85%
Potassium:300.28mg
8.58%
Magnesium:32.89mg
8.22%
Vitamin B2:0.11mg
6.74%
Iron:1.19mg
6.61%
Folate:24.77µg
6.19%
Manganese:0.11mg
5.7%
Vitamin D:0.57µg
3.83%
Calcium:34.96mg
3.5%
Zinc:0.49mg
3.25%
Copper:0.05mg
2.68%
Vitamin B5:0.25mg
2.48%
Vitamin A:113.81IU
2.28%
Vitamin C:1.84mg
2.23%
Fiber:0.46g
1.84%