SOY-MAPLE COD, CHINESE BROCCOLI AND MUSHROOMS

  • Servings : 1
  • Preparation : 20 minutes
  • Cook time : 30 minutes
  • Calories : 300 cal
  • Carbohydrate : 29 g
  • Lipid : 7 g
  • Fiber : 5 g
  • Protein : 31 g
Morue fraîche laquée avec sirop d'érable et sauce soya servie avec brocoli chinois et champignons King sur le blogue santé Isabelle Huot Docteure en nutrition

Ingredients

  • 15 ml (1 tsp) of soy sauce reduced in sodium
  • 7.5 ml (½ tsp) of maple syrup
  • 1 clove of garlic, chopped Finely
  • 1 pinch of crushed chili flakes
  • 125 g of fresh cod
  • 4 to 5 beautiful branches of Chinese broccoli (or Rapini or Bok Choy)
  • 5 ml (1 tbsp) of olive oil
  • 2 King mushrooms (oyster mushrooms), in strips
  • 125 ml (½ cup) of cooked red quinoa


Steps

1 - Preheat the oven to 190 ° C (375 ° F).


2 - in a small bowl, prepare the marinade by combining soy sauce, maple syrup, garlic and flakes of pepper.


3 - in 60 ml (¼ cup) of boiling water, to whiten the Chinese broccoli (2 minutes), then set aside.


4 - in a very hot stove , add 2.5 ml (½ tsp) of olive oil then cook the cod 2 to 3 minutes on each side so that it is well seized. Bake and continue cooking for about 10 minutes or until To what the fish gets off well in flakes.


5 - while the fish is in the oven, cook the mushrooms king.


6 - in a very hot pan, add the oil remaining olive and cook the mushroom strips for 2 minutes on each side over high heat. Reserve the mushrooms in a plate.


7 - in the same hot pan, pour the excess of a soy-stupid marinade in order to to make a caramel. For this, to reduce 3 to 4 minutes over medium heat or until the Marinade reduces enough to become a syrupy.


8 - in the bottom of the plate, extend the quinoa and the Chinese broccoli. Place the cod over it, then finish with the mushrooms. Brush the fish with the soy-louble caramel, then add the rest on the plate.




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3 comments


  • cassandre

    Il serait intéressant de connaitre le temps de marinade DANS LA RECETTE et non dans les commentaires.
    Un 6 minutes dans la poele et 10 min au four est beaucoup trop. Nous avons fait 6 min seulement à la poele pour une morue de 500g et la morue était déjà cuite. La recette est bonne, mais ce n’est pas un wow.


  • Isabelle Huot Docteure en nutrition

    @Josée-Anne: Une marinade d’une durée d’une heure au frigo serait parfait!


  • Josée-Anne Bissonnette

    Bonjour,

    Je vais préparer la recette de morue laquée elle semble délicieuse, combien de temps fait-on mariner le poisson ?

    Merci à l’avance !


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