Pan Fried Cod with Mediterranean Flavors Recipe

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Pan Fried Cod with Mediterranean Flavors
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Ingredients
12
Count
Nutrition
559
Calories
Total time
18
Minutes
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Ingredients:

Directions:

  1. Rub the Cod with Olive Oil, salt and pepper.
  2. Place skin side down in hot saute pan.
  3. Cook 3 minutes on skin side.
  4. Turn and cook 2 minutes longer.
  5. Place on plate in warm oven to rest few minutes.
  6. While the Cod is resting, pour olive oil in pan.
  7. Add rest of ingredirnts and gently warm, do not sizzle or fry ingredients, just warm through to blend flavors.
  8. Serve over the Cod.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 558.72 Kcal (2339 kJ)
Calories from fat 346.07 Kcal
% Daily Value*
Total Fat 38.45g 59%
Cholesterol 13.32mg 4%
Sodium 365.65mg 15%
Potassium 1057.03mg 22%
Total Carbs 46.11g 15%
Sugars 19.21g 77%
Dietary Fiber 5.17g 21%
Protein 9.32g 19%
Vitamin C 32.7mg 55%
Vitamin A 1.8mg 59%
Iron 2.8mg 16%
Calcium 90.4mg 9%
Amount Per 100 g
Calories 187.28 Kcal (784 kJ)
Calories from fat 116 Kcal
% Daily Value*
Total Fat 12.89g 59%
Cholesterol 4.46mg 4%
Sodium 122.56mg 15%
Potassium 354.31mg 22%
Total Carbs 15.45g 15%
Sugars 6.44g 77%
Dietary Fiber 1.73g 21%
Protein 3.12g 19%
Vitamin C 11mg 55%
Vitamin A 0.6mg 59%
Iron 1mg 16%
Calcium 30.3mg 9%

* 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

  • 13.6
    Points
  • 15
    PointsPlus

Good Points

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

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