Mediterranean Cod Recipe

Recipe Ingredients for Mediterranean Cod

Recipe Directions for Mediterranean Cod

1. Slice onions and chop garlic and let sit for 5 minutes to bring out heir health promoting benefits.
   
   
2. Heat 1 tablespoon broth in a 10 - 12 inch stainless steel pan or skillet. Healthy Saute onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to saute 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. This is our Stovetop Braising cooking method. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.
   
   
5. Serving suggestions: Great Antipasto Salad and Brown Rice.
   
   

Nutrition Facts

Serving Size 333.0g Some items from this recipe could not be found or sized. This estimate is incomplete.

Amount Per Serving

Calories 185 Calories from Fat 22

% Daily Value*

Total Fat 2.5g 4%

Saturated Fat 0.5g 2%

Trans Fat 0.0g

Cholesterol 62mg 21%

Sodium 341mg 14%

Total Carbohydrates 12.3g 4%

Dietary Fiber 3.2g 13%

Sugars 5.5g

Protein 28.6g

Vitamin A 23% • Vitamin C 41% Calcium 8% • Iron 13%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Legend

Fat
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Calorie Breakdown

Daily Values

Health Information

Nutrition Grade 96% confidence

Good points Low in saturated fat High in niacin High in phosphorus High in potassium Very high in selenium High in vitamin A High in vitamin B6 High in vitamin B12 Very high in vitamin C

Bad points High in cholesterol