Cod Gumbo Recipe

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Cod Gumbo
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Ingredients
12
Count
Nutrition
197
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Remove fish from freezer, unwrap and let stand 5-10 minutes.
  2. Sautee the first 3 ingredients in olive oil, 3-4 minutes.
  3. Add garlic, briefly sauté.
  4. Add canned tomatoes, chicken broth, basil and pepper.
  5. Stir fish into mixture. Cover, simmer 15-20 minutes or until fish flakes easily.
  6. Add parsley to mixture.
  7. Meanwhile, cook brown rice according to package directions, so that it is finished cooking when cod mixture is ready.
  8. In individual bowls serve cod mixture over brown rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 197.38 Kcal (826 kJ)
Calories from fat 39.61 Kcal
% Daily Value*
Total Fat 4.4g 7%
Cholesterol 26.63mg 9%
Sodium 217.66mg 9%
Potassium 364.25mg 8%
Total Carbs 26.66g 9%
Sugars 2.73g 11%
Dietary Fiber 2.81g 11%
Protein 11.15g 22%
Vitamin C 32.9mg 55%
Vitamin A 0.7mg 25%
Iron 13.4mg 74%
Calcium 28.1mg 3%
Amount Per 100 g
Calories 112.07 Kcal (469 kJ)
Calories from fat 22.49 Kcal
% Daily Value*
Total Fat 2.5g 7%
Cholesterol 15.12mg 9%
Sodium 123.58mg 9%
Potassium 206.82mg 8%
Total Carbs 15.14g 9%
Sugars 1.55g 11%
Dietary Fiber 1.6g 11%
Protein 6.33g 22%
Vitamin C 18.7mg 55%
Vitamin A 0.4mg 25%
Iron 7.6mg 74%
Calcium 15.9mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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