Cantabrian Cod with Leek, Saffron Potatoes and Parsley Oil
A coastal Cantabrian dinner where cod is gently poached in a saffron broth alongside leeks and crushed potatoes, finished with a bright parsley oil. A single fillet of cod delivers roughly 130 mcg of iodine, close to the full daily target the thyroid uses to build T4.
- Prep
- 8 min
- Cook
- 17 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 1fillet (5 oz / 142g)Atlantic cod
- 1medium (175g)yellow potato, scrubbed and cut in 1-inch chunks
- 1medium (90g)leek, white and pale green only, sliced into rings
- 1.5tbsp (21g)extra-virgin olive oil
- 2cloves (6g)garlic, sliced
- 1small pinch (~10 strands)saffron threads
- 3/4cup (180ml)low-sodium vegetable broth
- 2tbspflat-leaf parsley, finely chopped
- 1/2(~12g juice)lemon, juiced
- 1bay leafbay leaf
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
Place the potato chunks in a small saucepan, cover with cold salted water, and simmer 10 minutes until just tender. Drain and lightly crush with a fork.
- 02
Warm the saffron in 2 tablespoons of the broth for 1 minute to bloom the color and flavor.
- 03
Heat 1 tbsp olive oil in a wide skillet over medium. Add the leeks and a pinch of salt. Cook 4 minutes, stirring, until soft and just beginning to turn translucent.
- 04
Add the garlic and bay leaf and cook 30 seconds. Pour in the saffron broth plus the rest of the broth. Bring to a gentle simmer.
- 05
Pat the cod dry, season with salt and pepper, and lay it in the broth. Cover and poach 6 minutes, until the fish flakes easily.
- 06
Stir the parsley into the remaining 1/2 tbsp olive oil with the lemon juice and a pinch of salt to make a quick herb oil.
- 07
Plate the crushed potatoes, lift the cod and leeks over the top, spoon the saffron broth around, and finish with the parsley oil.
Nutrition (per serving)
- Calories
- 565kcal
- Protein
- 36g
- Carbs
- 48g
- Fat
- 22g
- Fiber
- 7g
- Selenium
- 48mcg
- Zinc
- 1.5mg
- Iron
- 2.4mg
- B12
- 1.4mcg
- Iodine
- 130mcg
- Sodium
- 615mg