Directions:
- Melt half the butter in a shallow flameproof casserole dish that is big enough to hold all the pieces of cod in a single layer.
- Fry the cod, skin-side down, for 1 minute, until crisp and golden. Carefully remove from the dish and set aside.
- Add the onion to the dish and fry gently for 5 minutes, until softened.
- Add the plum tomatoes, sun-dried tomatoes, stock and white wine. Bring to the boil and simmer for 10 minutes, until slightly reduced and thickened.
- Preheat the oven to 400°F.
- Place the cod skin-side up on top of the onion and tomato mixture, transfer the casserole dish to the oven and bake for 5-6 minutes - less if the pieces of cod are thin.
- Remove from the oven and lift the cod out on to a warm plate. Return the dish to the stove over a high heat, add the remaining butter and reduce by boiling rapidly for about 4 minutes, stirring now and then, to make a really thick sauce.
- Stir in the parsley, season with salt and pepper and cook for 30 seconds more.
- Spoon the sauce on to four warm plates, put the cod on top and garnish with parsley sprigs and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 378.61 Kcal (1585 kJ) | ||
| Calories from fat | 165.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.39g | 28% | |
|---|---|---|---|
| Cholesterol | 153.02mg | 51% | |
| Sodium | 818.09mg | 34% | |
| Potassium | 922.84mg | 20% | |
| Total Carbs | 7.54g | 3% | |
| Sugars | 3.67g | 15% | |
| Dietary Fiber | 1.61g | 6% | |
| Protein | 36.88g | 74% | |
| Vitamin C | 16.9mg | 28% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.2mg | 1% | |
| Calcium | 46.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 83.28 Kcal (349 kJ) | ||
| Calories from fat | 36.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.05g | 28% | |
|---|---|---|---|
| Cholesterol | 33.66mg | 51% | |
| Sodium | 179.96mg | 34% | |
| Potassium | 203mg | 20% | |
| Total Carbs | 1.66g | 3% | |
| Sugars | 0.81g | 15% | |
| Dietary Fiber | 0.35g | 6% | |
| Protein | 8.11g | 74% | |
| Vitamin C | 3.7mg | 28% | |
| Calcium | 10.3mg | 5% | |
* 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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