Mediterranean Cod with Tomatoes - 10.40g Carbs, 2.45g Fiber, 6.30g Sugar
From: The George Mateljan Foundation
Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating
this week. It not only tastes delicious but one serving provides 80% of
the Daily Value (DV) for health-promoting selenium and 66% DV for vitamin
B-12 and much more.
Prep and Cook Time: 20 minutes
1 lb cod fillets
2 medium onions, sliced medium thick
3 medium cloves garlic, chopped
1/2 cup PLUS 1 Tbsp chicken or vegetable broth
1 15 oz can diced tomatoes
2 Tbsp fresh lemon juice
1/4 cup chopped black olives
1 Tbsp capers
1/2 cup chopped fresh basil
2 tsp chopped fresh rosemary
2 tsp chopped fresh thyme
1 lb cod fillets, cut into 2-inch pieces
Salt and cracked black pepper to taste
Red chili flakes to taste
1. Slice onions and chop garlic and let sit for 5 minutes to bring out
their hidden health benefits.
2. Heat 1 Tbsp 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.
Serving Suggestions:
Serve with
* Great Antipasto Salad
* Brown Rice
Healthy Cooking Tips:
This dish is great served over rice to soak up the sauce. The key to
its success is to choose fresh cod that is at least 1 inch thick.
Thinner cuts of cod fall apart when cooked. Because temperatures vary
in stoves, check the cod for doneness. Insert the tip of a knife into
the fish. It should flake, but still be moist when done. Remove from
heat right before it is done, as it will continue to cook. Also, make
sure you use fresh herbs. The flavor will not be nearly as good with
dried herbs.
Serves: 4
total weight: 292.51g
Nutrition per Serving:
196.20 Calories, 19.37 Calories from Fat, 4.04 Calories from Saturated Fat,
31.87g Protein, 10.40g Carbs, 2.45g Dietary Fiber, 0.41g Soluble Fiber,
0.61g Insoluble Fiber, 6.30g Total Sugar, 2.20g Monosaccharides,
0.83g Disaccharides, 1.38g Other Carbs, 2.15g Total Fat, 0.45g Saturated Fat,
0.39g Mono Fat, 0.73g Poly Fat, 0g Trans Fatty Acids, 53.30mg Cholesterol
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