Codfish With Broccoli Di Rape Recipe

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Codfish With Broccoli Di Rape
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Ingredients
8
Count
Nutrition
320
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Bring a large pot of salted water to a boil. Add in the rape. When the water comes back to a boil, drain the rape and set aside.
  2. In a small skillet, heat 3 tablespoons of the olive oil over medium heat. Add the garlic and hot pepper and cook until the garlic takes on color, about 3 minutes.
  3. In a large baking pan, dribble the remaining 2 tablespoons of olive oil. Add the drained rape, the olives, and the cooked garlic and olive oil.
  4. Place the rape in the oven and bake it for 10 minutes, until the rape is tender when pierced with a fork. (It's fine if the rape overcooks. The leaves will get a little crispy, but the taste will be sweeter.)
  5. Remove the rape from the oven and push aside the vegetable to make room for the codfish steaks.
  6. Nestle them into the pan, season to taste with the salt, and return the pan to the oven for another 10 to 15 minutes, until the fish is cooked.
  7. Garnish the fish with extra virgin olive oil and serve. Serves 4.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 320.07 Kcal (1340 kJ)
Calories from fat 246.76 Kcal
% Daily Value*
Total Fat 27.42g 42%
Cholesterol 26.64mg 9%
Sodium 1130.69mg 47%
Potassium 398.5mg 8%
Total Carbs 7.25g 2%
Sugars 0.64g 3%
Dietary Fiber 5.27g 21%
Protein 12.77g 26%
Vitamin C 24.1mg 40%
Iron 2.4mg 13%
Calcium 165.9mg 17%
Amount Per 100 g
Calories 126.9 Kcal (531 kJ)
Calories from fat 97.84 Kcal
% Daily Value*
Total Fat 10.87g 42%
Cholesterol 10.56mg 9%
Sodium 448.31mg 47%
Potassium 158mg 8%
Total Carbs 2.88g 2%
Sugars 0.25g 3%
Dietary Fiber 2.09g 21%
Protein 5.06g 26%
Vitamin C 9.5mg 40%
Iron 0.9mg 13%
Calcium 65.8mg 17%

* 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

  • 7.9
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free

Bad Points

  • High in Sodium

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