This recipe has Sodium as 83.3% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 18.5% of RDA
• Carbs: 3.4% of RDA
• Fat (total lipid): 17.8% of RDA
• Fiber: 5.3% of RDA
• Fructose: 0.4% of RDA
• Protein: 31.5% of RDA
• Sodium: 83.3% of RDA
• Sugar: 20.2% of RDA
• Vitamin A (IU): 48.7% of RDA
• Vitamin B6: 3.9% of RDA
• Vitamin C: 3.2% of RDA
• Iron: 0.0% of RDA
• Magnesium: 19.4% of RDA
• Manganese: 4.0% of RDA
• Niacin: 1.5% of RDA
• Potassium: 20.9% of RDA
• Zinc: 6.3% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE COD
1.
Mix smoked paprika, thyme, oregano, garlic powder, onion powder, salt, pepper, and red pepper flakes together in a small bowl to create blackening powder.
2.
Then moisten the sides of each cod filet (either with water or cooking spray), and coat with blackening powder.
3.
Heat 1 Tbsp. of oil per filet in a skillet over medium-high heat.
4.
Once the oil starts to smoke, add the cod fillets and cook them for about 3 minutes on each side, or until fish is opaque and can be flaked with a fork.
5.
Remove from heat and cover with foil to keep warm.
PREPARING THE CHICORY
6.
Wash leaves and cut in half, cook in boiling water (unsalted) until tender but not mushy, and drain well.
7.
In medium frying pan add 2 tbsp olive oil and garlic.
8.
Add the chicory, toss gently, heating for 1 -2 minutes on medium heat.
FROTHING THE BEET JUICE
9.
Warm up the liquid in a 2 quart pot.
10.
Add soy lecithin to the liquid and whisk to dissolve.
11.
Using an immersion blender, immerse the blender into the pot and blend on high speed moving the blender around. You want the blender just skimming the surface of the liquid so that a lot of air gets beaten in.
12.
When enough foam forms on top, let it sit for a minute to stabilize. Skim it off with a spoon and use to top the dish.
TO SERVE
13.
Place warm chicory on a plate and add a blackened cod fillet.
14.
Immediately spoon a few spoonfuls of beet foam around the fish and serve right away.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
**You want the liquid to be deep enough so that the blade of the immersion blender can reach it, and you want the pot to be wide enough so that the liquid is exposed to lots of air after you get your immersion blender in there. Doing this in a tall narrow container that tightly holds your immersion blender doesn't work.
2.
More lecithin will not get you more foam or more stable foam. In fact it can destabilize it.
3.
Lecithin is an emulsifier found in egg yolks, but soy lecithin is vegan and safe for people who can't have eggs.
4.
Try to serve beetroot foam within 5 minutes after foaming.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 370
Protein 35.4 g
Carbohydrates 9.35 g
Iron 0.00 mg
Fiber 1.47 g
Calcium 0.10 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
