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Braised Cod with Plum Tomatoes Recipe

Braised Cod with Plum Tomatoes Recipe

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Ingredients:

Serving

4 (7 oz) cod steaks, skin and bones removed
1 tsp dried oregano leaves
2 tsp salt
1/2 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 ripe plum tomatoes , , cut into 1/2-inch-thick slices
1 1/2 tsp olive oil
1/2 tsp minced garlic
flat leaf parsley (garnish )

Directions:

Sprinkle both sides of cod steaks with oregano, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and cayenne pepper.
Sprinkle the tomatoe slices with 1 1/2 teaspoons salt and 1/4 teaspoon black pepper Heat olive oil in a large saute pan over high heat.
When hot, add cod and tomatoe slices.
Cook until cod steaks are golden on bottoms, about 4 1/2 minutes.
Using a metal spatula, turn cod steaks and tomatoes.
Add 1 cup water and the garlic, and bring the liquid to a simmer.
Simmer until cod begins to feel firm when you press it with your finger and it starts to flake, about 4 minutes.
Divide cod, tomatoes, and broth among four soup bowls.
Garnish with parsley, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	41.84 Kcal (175 kJ)
Calories from fat	7.74 Kcal
		% Daily Value*
Total Fat	0.86g	1%
Sodium	583.02mg	24%
Potassium	78.37mg	2%
Total Carbs	1.49g	0%
Sugars	0.94g	4%
Dietary Fiber	0.41g	2%
Protein	0.35g	1%
Vitamin C	4.4mg	7%
Iron	0.1mg	0%
Calcium	6.5mg	1%

Amount Per 100 g
Calories	87.19 Kcal (365 kJ)
Calories from fat	16.12 Kcal
		% Daily Value*
Total Fat	1.79g	1%
Sodium	1214.83mg	24%
Potassium	163.29mg	2%
Total Carbs	3.11g	0%
Sugars	1.96g	4%
Dietary Fiber	0.86g	2%
Protein	0.73g	1%
Vitamin C	9.2mg	7%
Iron	0.1mg	0%
Calcium	13.4mg	1%

* 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.

Tastes

salty
savory
bitter
sweet

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