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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 139.6
  • Total Fat: 2.3 g
  • Cholesterol: 42.8 mg
  • Sodium: 552.2 mg
  • Total Carbs: 8.1 g
  • Dietary Fiber: 1.9 g
  • Protein: 21.8 g

View full nutritional breakdown of Mediterranen Cod with Tomatoes calories by ingredient
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Mediterranen Cod with Tomatoes

Submitted by: MARIAX2MARIA

Introduction

Submitted by: Jim Lantz - Spokane, WA Submitted by: Jim Lantz - Spokane, WA
Number of Servings: 4

Ingredients

    1 lb cod fillets
    2 medium onions, sliced medium thick
    3 medium cloves garlic, chopped
    ½ cup + 1 TBS chicken or vegetable broth
    1 15 oz can diced tomatoes
    2 TBS fresh lemon juice
    *¼ cup chopped black olives
    *1 TBS capers
    ½ cup chopped fresh basil
    2 tsp chopped fresh rosemary
    2 tsp chopped fresh thyme
    salt and cracked black pepper to taste
    red chili flakes to taste

    *optional

Directions

1.Slice onions and chop garlic.
2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
3.Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
4.Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste.

Serve cod topped with tomato herb sauce with brown rice(not included in nutritional values).

Serves 4


Number of Servings: 4

Recipe submitted by SparkPeople user MARIAX2-PERRY.






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