Sardinian Cod with Fregola-Style Quinoa, Saffron and Mint
A Sardinian-leaning cod plate with quinoa toasted dry to mimic fregola's nutty bite, simmered in saffron broth and finished with mint and lemon zest. Cod is one of the densest natural sources of iodine.
- Prep
- 10 min
- Cocción
- 15 min
- Total
- 25 min
- Porciones
- 1
Ingredientes
- 1fillet (5 oz / 142g)wild Atlantic cod
- 1/2cup dry (90g)quinoa
- 1cup (240ml)low-sodium vegetable broth
- 1tbsp (14g)extra-virgin olive oil
- 1small (60g)shallot, minced
- 2cloves (6g)garlic, minced
- 1pinchsaffron threads (steeped in 2 tbsp warm water)
- 1/2cup halved (75g)cherry tomatoes
- 2tbsp loose (5g)fresh mint, chiffonade
- 1tsplemon zest
- 1/2(~25g juice)lemon, juiced
- 1/4tspsea salt
- 1/8tspblack pepper
Preparación
- 01
Heat a small dry skillet over medium-high heat. Toast quinoa for 2 minutes, stirring, until it smells nutty.
- 02
Reduce heat to medium. Add olive oil, shallot, and garlic. Cook 2 minutes until soft.
- 03
Pour in vegetable broth and the saffron infusion. Bring to a simmer, cover, and cook 12 minutes until quinoa has absorbed most of the liquid.
- 04
Add cherry tomatoes to the pan. Pat cod dry, season both sides with salt and pepper, and nestle it on top of the quinoa.
- 05
Cover and steam 5 minutes until cod flakes with a fork.
- 06
Off heat, finish with mint, lemon zest, and a squeeze of lemon juice.
Nutrición (por porción)
- Calories
- 568kcal
- Protein
- 38g
- Carbs
- 50g
- Fat
- 18g
- Fiber
- 6g
- Selenium
- 47mcg
- Zinc
- 2.6mg
- Iron
- 3.5mg
- B12
- 1.6mcg
- Iodine
- 175mcg
- Sodium
- 690mg