Nordic · lunch, dinner

Kokt Torsk med Äggsås (Swedish Poached Cod with Egg Sauce)

Kokt torsk med äggsås

Kokt Torsk med Äggsås (Swedish Poached Cod with Egg Sauce) — from Markus Aujalay's cooking video Watch how it’s made · 13:19

Video by Markus Aujalay on YouTube, in Swedish · Open on YouTube

35 minServes 4516 kcal a serve
  • Pescatarian
  • Nut-free

Contains: Gluten, Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.

Poached cod with a whole egg each gives about 42 g of protein a serve, and the milk-based sauce keeps it to about 9 g net carbs.

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Ingredients 16

Method

The cook speaks Swedish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. For the poaching broth, put about 1 litre of water in a wide pan with the halved onion, leek, bay leaves, allspice berries, thyme, lemon slices, the tablespoon of butter and some salt, and bring it to a gentle simmer. 0:50
  2. For the sauce, melt the butter in a saucepan, whisk in the flour, then whisk in the milk and cream a little at a time. Let it simmer gently, whisking, until smooth and thickened. 2:50
  3. Cut the cod into four even portions, salt lightly and lower them into the barely simmering broth. Cover and poach very gently, without boiling, until just opaque and starting to flake. 4:35
  4. Season the sauce with salt and freshly grated nutmeg. 6:15
  5. Grate the peeled hard-boiled eggs on the coarse side of a box grater and chop the parsley. 7:10
  6. Lift the cod out of the broth and drain it. Fold the grated egg and most of the parsley into the hot sauce. 8:30
  7. Serve the cod with plenty of egg sauce spooned over and the rest of the parsley on top. 9:40

Tip. Serves 4. Markus serves it with freshly boiled potatoes, the classic side; steamed green vegetables keep it lighter. The poaching broth is only for flavour and is not served.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy516 kcal2,160 kJ
Protein42 g85% of a day
Fibre0.5 g2% of a day
Carbohydrate9.7 g9.2 g net · 6.1 g sugars4% of a day
Fat33 g19 g saturated43% of a day
Sodium610 mg27% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 33%
  • Fat 60%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High134%

74 µg a serve, mostly from fresh cod fillet (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High106%

2.5 µg a serve, mostly from fresh cod fillet (61%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High89%

107 µg a serve, mostly from fresh parsley (96%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A High46%

412 µg a serve, mostly from whipping cream (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Omega-3 High32%

0.5 g a serve, mostly from fresh cod fillet (54%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B6 High30%

0.5 mg a serve, mostly from fresh cod fillet (76%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium Source19%

81 mg a serve, mostly from fresh cod fillet (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source17%

1.9 mg a serve, mostly from fresh cod fillet (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin E Source16%

2.5 mg a serve, mostly from fresh cod fillet (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D Source15%

3 µg a serve, mostly from fresh cod fillet (47%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Calcium Source14%

179 mg a serve, mostly from milk (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Potassium Source13%

600 mg a serve, mostly from fresh cod fillet (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate Source13%

52 µg a serve, mostly from hard-boiled eggs (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin C Source12%

11 mg a serve, mostly from fresh parsley (79%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron Source11%

1.9 mg a serve, mostly from fresh cod fillet (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Markus Aujalay; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.