Cod with egg sauce
40 min · 54 g protein · 442 cals / serving
Gently poached cod loin that falls into big white flakes, with the creamy egg sauce Swedes grew up on: plenty of chopped egg, dill and chives in a soft milk sauce made silkier with a spoon of kvarg. With boiled potatoes and bright green broccoli, it is Swedish comfort on a plate.
Ingredients
Äggsås
- 2 tsp butter
- 2 1/2 tbsp all-purpose flour (bleached)
- 1 2/3 cups skimmed milk, 0.5% fat, fortified
- 1/3 cup quark
- 1/2 bunch fresh dill, chopped
- 2 tbsp fresh chives, finely cut
- 1/2 tsp salt
- 1 pinch white pepper
To serve
- 1 large head or 14 oz frozen frozen chopped broccoli, in florets
Steps
- Boil the potatoes in salted water until tender, about 20 minutes, and drain.
- Meanwhile cook the eggs in boiling water for 9 minutes, cool them in cold water, peel and chop.
- Sprinkle the cod with the salt and let it stand 10 minutes. Bring a wide pan of water to a simmer with the bay leaves, lower in the cod, and poach just below a simmer for 6–8 minutes until it turns white, flakes, and reaches 145°F. Lift it out with a slotted spatula.
- For the sauce, whisk the flour into the cold milk in a saucepan until completely smooth, then add the butter. Bring to a simmer over medium heat, whisking all the time, and simmer for 3–4 minutes until smooth and thick. Take it off the heat and stir in the kvarg, then fold in the chopped eggs, dill, chives, salt and white pepper.
- Steam or boil the broccoli for 3–4 minutes until bright green and just tender. Serve the cod with the potatoes, broccoli and plenty of egg sauce.
Good to know
Why add the kvarg off the heat?
Boiled kvarg can split. Stirred into the hot sauce away from the burner it melts in and makes the sauce creamy and slightly tangy, the way a splash of cream would.
Can I bake the cod instead?
Yes. Lay it in a dish, season, and bake at 350°F for 15–20 minutes until it reaches 145°F.
Other fish?
Haddock (kolja), saithe (sej) or pollock all work and are often cheaper.
Per
- Calories
- 76
- Protein
- (50%)
- 9 g
- Fat
- (19%)
- 2 g
- Carbohydrates
- (32%)
- 6 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 177 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1767 kcal goes into the pot and 2480 g of ingredients comes out as about 2330 g of food: 76 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.