Recipes · French · Dips and Spreads
Brandade de Morue
One serving has 540 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (112%), selenium (72%), pyridoxine (50%), phosphorus (48%), vitamin E (43%) and vitamin K (29%). Ready in 49 minutes.
- Preparation: 24 min
- Cooking: 25 min
- Makes: 1 serving (214 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free
- Contains: dairy, fish
Ingredients
- 25 g Salt cod
- 100 g Potatoes, russet, raw
- 40 g Olive oil
- 40 g Milk, whole
- 6 g Garlic, raw
- 0.2 g Black pepper
- 3 g Lemon juice
- 0.2 g Bay leaves
Method
- Soak the salt cod in several changes of cold water for 24 hours in the fridge to remove excess salt, changing the water 3-4 times.
- Drain, then poach the cod gently in the milk with the bay leaf for 10 minutes until it flakes easily; lift out and remove any skin or bones.
- Meanwhile, boil the potatoes until tender and mash them.
- Flake the cod and beat it into the mashed potato with the garlic, gradually working in the olive oil and a little of the warm poaching milk until smooth and creamy.
- Season with the pepper and lemon juice; the dish is already salty from the cod, so no extra salt is needed.
- Serve warm with toasted bread or as a dip for vegetables.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 540 kcal | 26% |
| Carbohydrates | 22.5 g | |
| Water | 124 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 19.5 g | 41% |
| Tryptophan | 0.2 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.8 g | |
| Leucine | 1.4 g | |
| Lysine | 1.6 g | |
| Methionine | 0.5 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.91 g | |
| Histidine | 0.51 g | |
| Fat | 42 g | |
| Monounsaturated | 29.6 g | |
| Polyunsaturated | 4.5 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 42 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.18 mg | 20% |
| Iron | 1.9 mg | 11% |
| Magnesium | 62.5 mg | 20% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 336 mg | 48% |
| Potassium | 866 mg | 18% |
| Selenium | 39.7 µg | 72% |
| Sodium | 1,781 mg | |
| Zinc | 0.92 mg | 12% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 0.65 mg | 50% |
| Folate (vitamin B9) | 23.4 µg | 6% |
| Cobalamin (vitamin B12) | 2.7 µg | 112% |
| Choline | 92.8 mg | 22% |
| Vitamin A | 29.6 µg | 4% |
| Vitamin C | 9.7 mg | 13% |
| Vitamin D (D2 + D3) | 60.6 IU | 10% |
| Vitamin E | 6.5 mg | 43% |
| Vitamin K | 26.5 µg | 29% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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