Spanish Poached Cod Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 bell pepper, thinly sliced
1 medium yellow onion, thinly sliced vertically
2 tbsp smoked spanish paprika
2 medium tomatoes, diced (or 1/2 cup salsa
1 head cauliflower, broken into florets (romanesco is my favorite in this dish, and so pretty)
1 cup dry wine (red or white , doesn'tsp matter)
salt
1 lb cod fish fillet, cut into 4 pieces

Directions:

Heat olive oil in large (10-12 ) skillet (with lid, you'll need that later) over medium heat. When hot, add peppers and onions and saute, stirring frequently, till softened, about 7 minutes.
Sprinkle onions and peppers with paprika and saute another minute, then add tomatoes and cauliflower florets. Cook, stirring frequently, for a few minutes, till tomatoes mush up. Add wine and stir till well combined. Taste and season with salt to taste.
Bring mixture to a healthy simmer, then nestle cod fillets into sauce (push cauliflower out of the way as needed, sauce should come about halfway up sides of the fillets). Cover and cook till fish flakes easily with a fork (15-20 minutes is a good estimate, but really it depends on how thick your fillets are).
When fish is cooked, remove fillets from pan carefully (so they don't break) and set aside-keep warm.
Turn heat up to medium high and reduce sauce and vegetables to a thick salsa-ish consistency.
Plate fish and spoon sauce over the top. Excellent served with brown saffron rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	288.56 Kcal (1208 kJ)
Calories from fat	69.53 Kcal
		% Daily Value*
Total Fat	7.73g	12%
Cholesterol	63.29mg	21%
Sodium	429.46mg	18%
Potassium	995.46mg	21%
Total Carbs	15.45g	5%
Sugars	6.48g	26%
Dietary Fiber	4.68g	19%
Protein	22.94g	46%
Vitamin C	109.3mg	182%
Vitamin A	0.7mg	25%
Iron	12.6mg	70%
Calcium	59.2mg	6%

Amount Per 100 g
Calories	63.28 Kcal (265 kJ)
Calories from fat	15.25 Kcal
		% Daily Value*
Total Fat	1.69g	12%
Cholesterol	13.88mg	21%
Sodium	94.17mg	18%
Potassium	218.29mg	21%
Total Carbs	3.39g	5%
Sugars	1.42g	26%
Dietary Fiber	1.03g	19%
Protein	5.03g	46%
Vitamin C	24mg	182%
Vitamin A	0.2mg	25%
Iron	2.8mg	70%
Calcium	13mg	6%

* 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

5.6

Points
5

PointsPlus

Good Points

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

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