Light corn and fresh cod fanesca with quinoa crunch and herb oil

Name: Light corn and fresh cod fanesca with quinoa crunch and herb oil
Prep time: 30 min
Cook time: 45 min
Total time: 75 min
Yield: 4
Cuisine: Ecuatoriana
Ingredients: 1.1 lb fresh cod fillet or firm white fish; 2 cups fresh corn kernels; 2 cups squash or pumpkin, peeled and diced; 1 cup cooked lupini beans; 1 cup cooked fava beans; 2 cups milk; 3 cups vegetable or fish stock; 1 cup white onion, chopped; 4 cloves garlic, minced; 2 tbsp annatto oil; 1 tsp ground cumin; 1/2 tsp dried oregano; 3/4 cup cooked quinoa, well drained; 3 oz fresh cheese, crumbled; 1 cup loosely packed fresh cilantro; 3/4 cup loosely packed fresh parsley; 1/3 cup olive oil; 1.5 tbsp butter; 1/4 cup roasted peanuts, chopped; 1 1/4 tsp salt; 1/2 tsp black pepper; 1 tbsp lemon juice

An original interpretation inspired by Ecuadorian flavors: a creamy soup of corn, squash, and tender legumes with seared fresh cod, finished with crunchy quinoa and a fragrant cilantro-parsley oil. It keeps the festive Andean-coastal spirit with a lighter, more contemporary approach.

30 minPrep

45 minCook

75 minTotal

4Servings

High ProteinGluten-Free

Ingredients

Adjust servings

500 g fresh cod fillet or firm white fish (skinless, en 4 porciones)
300 g fresh corn kernels (if possible tierno)
250 g squash or pumpkin, peeled and diced (cubes small)
180 g cooked lupini beans (enjuagados)
150 g cooked fava beans (peladas si es necesario)
500 ml milk (whole or semidescremada)
750 ml vegetable or fish stock (low sodium)
150 g white onion, chopped
12 g garlic, minced
30 ml annatto oil
2 g ground cumin
1 g dried oregano
120 g cooked quinoa, well drained
80 g fresh cheese, crumbled (for servir)
20 g fresh cilantro
15 g fresh parsley
80 ml olive oil (divided for the aceite of hierbas and for searing the pescado)
20 g butter
35 g roasted peanuts, chopped (for terminar)
8 g salt (or to taste)
2 g black pepper (or to taste)
15 ml lemon juice

Nutrition facts

per serving

504 kcal

Calories

33 g

Protein

31 g

Carbs

28 g

Fat

7 g

Fiber

24 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyPeanutsFish

Instructions

1
1. Preheat the oven to 400 °F / 200 °C. Spread the cooked, well-drained quinoa on a small baking tray, toss it with 1 tablespoon olive oil, a pinch of salt, and a pinch of pepper. Bake for 18 to 22 minutes, stirring halfway through, until dry and crunchy. Set aside.
2
2. Meanwhile, make the herb oil: blend or process the cilantro, parsley, and 3 tablespoons olive oil until you get a fluid green sauce. Add a few drops of lemon juice and a pinch of salt. Set aside.
3
3. Season the fresh cod with half of the salt, some of the pepper, and the lemon juice. Let it rest for 10 minutes while you continue with the soup.
4
4. In a large pot, heat the annatto oil and butter over medium heat. Add the white onion and cook for 5 minutes until soft. Stir in the garlic, cumin, and oregano, and cook 1 minute more until fragrant.
5
5. Add the diced squash and corn kernels. Stir for 2 minutes to coat them in the base. Pour in the vegetable or fish stock and cook over medium heat for 12 to 15 minutes, until the squash is very tender.
6
6. Transfer 2 cups of the soup mixture to a blender together with the milk. Blend carefully until smooth, then return it to the pot. This gives the soup body without making it too heavy.
7
7. Add the cooked lupini beans and cooked fava beans. Cook for 5 minutes over low heat. Adjust with the remaining salt and pepper to taste.
8
8. In a wide skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Sear the fresh cod for 2 to 3 minutes per side, depending on thickness, until just cooked and it flakes easily.
9
9. Serve the soup hot in shallow bowls. Place one portion of cod in each bowl and finish with the crunchy quinoa, crumbled fresh cheese, chopped roasted peanuts, and teaspoons of herb oil.
10
10. If desired, let the soup rest for 2 minutes before serving so the crunchy topping keeps some texture while the fresh cheese softens slightly from the heat.

Chef tips

For deeper flavor, use fresh corn and lightly toast the peanuts before chopping. The quinoa must be very well drained before baking so it becomes truly crunchy.

Substitutions

You can replace fresh cod with sea bass, grouper, or trout. If you cannot find lupini beans, use more fava beans or cooked white beans. The fresh cheese can be omitted for a dairy-free version, adding an extra drizzle of herb oil instead.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
View on Amazon
Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
View on Amazon
Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
View on Amazon