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Herb Velouté Cod Salad

Herb Velouté Cod Salad

Experience a salad that awakens the senses with its harmonious blend of crisp romaine lettuce, gently wilted and transformed into a luscious, emerald-green sauce. The centerpiece is delicate, flaky baked cod, perfectly seasoned and nestled atop a bed of fresh greens. Vibrant red leaf lettuce adds a pop of color and subtle sweetness, while thinly sliced shallots and a whisper of lemon zest lend aromatic brightness. The plate is finished with a scattering of toasted sunflower seeds for nutty crunch and an aromatic lift of fresh tarragon.
This salad brings together layers of flavor and texture in every bite. The creamy lettuce velouté enhances the natural sweetness of the cod and balances the salad’s refreshing crunch. The combination of lettuces provides visual appeal and a spectrum of flavors, from the clean, crisp bite of romaine to the tender, buttery notes of red leaf. Fora complementary finish, pair with Tarragon-Orange Vinaigrette. Enjoy this salad as an elegant main course or as a sophisticated first course with your favorite seafood.
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Prep Time 18 minutes
Cook Time 17 minutes
Total Time 35 minutes
Servings: 1
Calories: 370
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups chopped Romaine lettuce (washed and dried)
  • 1 cup chopped Red Leaf lettuce (washed and dried)
  • 4 oz fresh cod fillet
  • 1 tablespoon unsalted butter
  • 1 medium shallot thinly sliced
  • ¼ cup heavy cream
  • ½ cup water
  • 1 tablespoon fresh tarragon leaves coarsely chopped
  • 1 teaspoon fresh lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons sunflower seeds toasted
  • ¼ teaspoon sea salt
  • ⅛ teaspoon freshly cracked black pepper
  • 1 tablespoon extra-virgin olive oil
  • Tarragon-Orange Vinaigrette (for serving, optional)

Equipment

  • Chef’s knife
  • Cutting Board
  • Large sauté pan
  • Medium saucepan
  • Blender or immersion blender
  • Fine-mesh strainer
  • Baking sheet
  • Parchment paper
  • Small bowl
  • Zester

Method
 

1. Bake the Cod:
  1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Brush the cod fillet with olive oil, season with a pinch of sea salt and pepper, and place on the prepared sheet. Bake for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
2. Prepare Lettuce Sauce:
  1. While the fish bakes, heat butter in a large sauté pan over medium heat. Add shallots and cook for 2–3 minutes, stirring, until soft and translucent. Add the chopped romaine lettuce and cook for 2–3 minutes until wilted but still vibrant green.
3. Blend and Strain:
  1. Transfer the wilted lettuce and shallot mixture to a blender. Add heavy cream, water, and half of the tarragon. Blend until silky smooth. Strain through a fine-mesh strainer into a medium saucepan to remove any solids. Season with sea salt, pepper, and lemon juice. Warm gently over low heat (do not boil).
4. Assemble the Salad:
  1. Arrange red leaf lettuce and any remaining romaine on a serving plate. Spoon a generous pool of the warm lettuce velouté onto the plate. Place the baked cod fillet on top.
5. Finish and Garnish:
  1. Sprinkle with lemon zest, toasted sunflower seeds, and remaining fresh tarragon. Drizzle with Tarragon-Orange Vinaigrette if desired. Serve immediately for best flavor and texture.

Notes

Tarragon offers a subtle, sweet anise aroma and pairs beautifully with delicate lettuces and seafood. Its flavor is both refreshing and complex, elevating creamy dressings and buttery sauces. For maximum aroma, add fresh tarragon at the end of cooking or as a final garnish. According to research in the journal Foods (2022), tarragon contains antioxidants and compounds that support digestion and may reduce inflammation.
To toast sunflower seeds, place them in a dry skillet over medium heat and stir for 2–3 minutes until fragrant and golden. Sunflower seeds are rich in vitamin E, selenium, and healthy fats, making them a nourishing alternative to nuts for added crunch and flavor. Lettuce, especially romaine and red leaf, delivers hydration, fiber, and a spectrum of micronutrients including vitamin K, folate, and beta-carotene.
This salad balances creamy, crisp, and savory elements while highlighting the natural sweetness of the lettuces and the delicate flavor of cod. Each bite delivers color, freshness, and a layered sensory experience. Whether served as a refined entrée or a stunning starter, this salad is a vibrant and nourishing choice for any season.

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