Breton-Mediterranean Cod with Fennel, Leek and Saffron Broth
A bridge between Breton coastal cooking and Mediterranean technique — cod gently steeped in a saffron and fennel broth over crushed potatoes, finished with a herb oil. A single fillet of Atlantic cod delivers roughly 125 mcg of iodine, close to the full daily target the thyroid uses to make T4.
- Prep
- 10 min
- Cook
- 18 min
- Total
- 28 min
- Servings
- 1
Ingredients
- 1fillet (5 oz / 142g)Atlantic cod
- 1/2bulb (120g)fennel, cored and sliced thin
- 1medium (90g)leek, white and pale green only, sliced
- 1medium (175g)yellow potato, scrubbed and cut in chunks
- 1.5tbsp (21g)extra-virgin olive oil
- 2cloves (6g)garlic, sliced
- 1small pinch (~10 strands)saffron threads
- 3/4cup (180ml)low-sodium vegetable broth
- 1bay leafbay leaf
- 1sprigfresh thyme
- 1tbspfresh dill, chopped
- 1tbspflat-leaf parsley, chopped
- 1/2(~12g juice)lemon, juiced
- 1/4tspsea salt
- 1/8tspwhite pepper
Instructions
- 01
Cover the potato chunks with cold salted water and simmer 10 minutes until tender. Drain and crush gently with a fork. Keep warm.
- 02
Bloom the saffron in 2 tablespoons of the broth for 1 minute.
- 03
Heat 1 tbsp olive oil in a wide skillet over medium. Add the leek and fennel with a pinch of salt. Cook 5 minutes, stirring, until soft.
- 04
Add the garlic, bay leaf and thyme and cook 30 seconds. Pour in the saffron broth plus the rest of the broth and bring to a gentle simmer.
- 05
Pat the cod dry, season with salt and white pepper, and slide it into the broth. Cover and poach 6 minutes until the fish flakes easily.
- 06
Stir the dill and parsley into the remaining 1/2 tbsp olive oil with the lemon juice and a pinch of salt to make a herb oil.
- 07
Plate the crushed potatoes, lift the cod and braised vegetables on top, ladle the saffron broth around, and finish with the herb oil.
Nutrition (per serving)
- Calories
- 565kcal
- Protein
- 35g
- Carbs
- 50g
- Fat
- 21g
- Fiber
- 8g
- Selenium
- 50mcg
- Zinc
- 1.6mg
- Iron
- 2.6mg
- B12
- 1.5mcg
- Iodine
- 125mcg
- Sodium
- 620mg