Directions:
- Wash the codfish fillet and pat dry with kitchen towels.
- Toss the fillet with the thyme leaves, salt and pepper.
- Sprinkle the flour over the fillet.
- Heat the olive oil in a pan and very quickly pan-fry the fillet.
- Dish out.
- Remove half of the cooking oil and add the chopped garlic, capers, basil and cherry tomatoes.
- Add the fish stock all at once (this will produce a stream of light smoke and this method is called deglazing) and allow to simmer to half the quantity.
- Add the tomato puree and mix well before adding the black olives.
- Sprinkle in the chopped parsley.
- Arrange the fish fillet on a platter and spoon the sauce over it.
- Serve with sauteed potatoes and seasonal vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 374.98 Kcal (1570 kJ) | ||
| Calories from fat | 112.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.47g | 19% | |
|---|---|---|---|
| Cholesterol | 141.25mg | 47% | |
| Sodium | 1299.09mg | 54% | |
| Potassium | 1260.85mg | 27% | |
| Total Carbs | 13.01g | 4% | |
| Sugars | 4.78g | 19% | |
| Dietary Fiber | 3.29g | 13% | |
| Protein | 48.76g | 98% | |
| Vitamin C | 42.2mg | 70% | |
| Iron | 1.8mg | 10% | |
| Calcium | 111.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 72.92 Kcal (305 kJ) | ||
| Calories from fat | 21.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.43g | 19% | |
|---|---|---|---|
| Cholesterol | 27.47mg | 47% | |
| Sodium | 252.63mg | 54% | |
| Potassium | 245.2mg | 27% | |
| Total Carbs | 2.53g | 4% | |
| Sugars | 0.93g | 19% | |
| Dietary Fiber | 0.64g | 13% | |
| Protein | 9.48g | 98% | |
| Vitamin C | 8.2mg | 70% | |
| Iron | 0.4mg | 10% | |
| Calcium | 21.6mg | 11% | |
* 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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