Sauce Ravigote with Gently Poached Cod
Inspired by techniques from NYT Cooking.
Delicately poached cod served with a fresh, piquant dressing of chopped tomato, capers, onion and herbs.
Always check the labels of the products you use.
Method
- 1
Mix. Combine the tomatoes, capers, spring onions, rinsed onion, garlic, parsley, salt, pepper, olive oil and lemon juice in a bowl and leave at room temperature.
- 2
Boil. Bring 1000 ml water to the boil in a wide pan.
- 3
Poach. Lower in the cod fillets, return to the boil for about 2 min, then take off the heat.
- 4
Rest. Leave the fish in the hot water until it flakes and reaches 63 °C in the centre, 5-7 min depending on thickness.
- 5
Drain. Lift out the cod with a fish slice, drain well and set on warm plates.
- 6
Serve. Spoon the ravigote over and around the fish and serve at once.
Storage
This dish is best served immediately while the fish is warm and the ravigote is fresh. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
27.8 g protein for 265 kcal = 10.5 g per 100 kcal, so protein gives about 42% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 1.2 g saturated fat per 100 g, 7.1% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 1.1 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 181 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.2 g per serving
0.4 % of the 50 g daily maximum · 0.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chopping board
- knife
- sieve
- small bowl
- wide stainless steel saucepan or sauté pan
- fish slice
- instant-read thermometer
- kitchen paper
- 4 warm plates
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 265 kcal |
| Protein | 27.8 g |
| Carbohydrate | 5.1 g |
| of which sugars | 2 g |
| of which free sugars | 0.2 g |
| Fat | 14.7 g |
| of which saturates | 2.1 g |
| Fibre | 1.4 g |
| Salt | 1.5 g |
Protein per 100 kcal
10.5 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
