Directions:
- Saute onions, pepper and garlic in butter in a large skillet over medium heat for 3-4 minutes, or until soft.
- Stir in oregano, cumin and red pepper flakes. Saute 1-2 minutes.
- Stir in chicken broth, sugar, tomatoes and tomato liquid; bring to a boil and simmer 5 minutes.
- Stir in corn kernels.
- Wash cod fillets and place in a shallow dish and sprinkle with salt.
- Squeeze the lemon over the fish and let set for a few minutes.
- Set cod fillets on top of broth and spoon liquid over cod.
- Cover and simmer 5 minutes, or until cod just flakes when tested with a fork.
- To serve: set each fillet in a large soup bowl. Spoon broth around cod and sprinkle with cilantro. Garnish each bowl with tortilla strips.
- Servings 4
- Per Serving
- Calories 180
- Fat 3.2
- Carbs 18.1
- Protein 17.93
- Fiber 3.5
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 99.06 Kcal (415 kJ) | ||
| Calories from fat | 31.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.47g | 5% | |
|---|---|---|---|
| Cholesterol | 20.18mg | 7% | |
| Sodium | 626.47mg | 26% | |
| Potassium | 177.74mg | 4% | |
| Total Carbs | 11.51g | 4% | |
| Sugars | 3.11g | 12% | |
| Dietary Fiber | 2.08g | 8% | |
| Protein | 6.7g | 13% | |
| Vitamin C | 23.4mg | 39% | |
| Iron | 0.5mg | 3% | |
| Calcium | 27.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 80.61 Kcal (337 kJ) | ||
| Calories from fat | 25.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.82g | 5% | |
|---|---|---|---|
| Cholesterol | 16.42mg | 7% | |
| Sodium | 509.79mg | 26% | |
| Potassium | 144.64mg | 4% | |
| Total Carbs | 9.37g | 4% | |
| Sugars | 2.53g | 12% | |
| Dietary Fiber | 1.7g | 8% | |
| Protein | 5.46g | 13% | |
| Vitamin C | 19.1mg | 39% | |
| Iron | 0.4mg | 3% | |
| Calcium | 22.3mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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