Mediterranean Cod Recipe

Looking for an easy Mediterranean Cod recipe? Learn how to make Mediterranean Cod using healthy ingredients.


Submitted by almajoly

Makes 4 servings



World's Healthiest Foods Newsletter - December 31, 2009 George Mateljan Foundation

Recipe Ingredients for Mediterranean Cod

2 medium onions, sliced medium thick
3 cloves garlic, chopped
1/2 cup vegetable broth (or chicken broth)
1 tablespoon vegetable broth (or chicken broth)
15 ounces diced tomatoes
2 tablespoons lemon juice, fresh
1/4 cup black olives, chopped (opt)
1 tablespoon capers (opt)
1/2 cup fresh basil, chopped
2 teaspoons fresh thyme, fresh, chopped
2 teaspoons fresh rosemary, chopped
1 pound cod, fillets, cut into 2-inch pieces
1 salt and black pepper to taste
1 red chili flakes to taste

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.

Categories

Fish, Main Dish

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%
Potassium
677mg
19%
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
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  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
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