Ingredients:
- 2 lbs cod fish fillets, fresh or frozen cut into large chunks (or haddock or other white fish fillets- may use only 1 lb for economy)
Directions:
- Start garlic in cold pan coated with olive oil. Cook 30 secs over medium heat, then add the onions. Cook 3 minutes until onions are tender.
- Add tomatoes and water. Break up tomatoes with a potato masher. Simmer covered 10 minutes.
- Add basil, pepper, capers, parsley and olives. Cook covered 10 minutes.
- Add cod and cook covered 20 minutes or until fish is cooked through.
- Serve with Italian bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 232.32 Kcal (973 kJ) | ||
| Calories from fat | 51.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.77g | 9% | |
|---|---|---|---|
| Cholesterol | 71.05mg | 24% | |
| Sodium | 809.34mg | 34% | |
| Potassium | 851.34mg | 18% | |
| Total Carbs | 16.79g | 6% | |
| Sugars | 6.87g | 27% | |
| Dietary Fiber | 3.76g | 15% | |
| Protein | 26.93g | 54% | |
| Vitamin C | 20.9mg | 35% | |
| Iron | 1.8mg | 10% | |
| Calcium | 84.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 64.66 Kcal (271 kJ) | ||
| Calories from fat | 14.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.61g | 9% | |
|---|---|---|---|
| Cholesterol | 19.77mg | 24% | |
| Sodium | 225.26mg | 34% | |
| Potassium | 236.95mg | 18% | |
| Total Carbs | 4.67g | 6% | |
| Sugars | 1.91g | 27% | |
| Dietary Fiber | 1.05g | 15% | |
| Protein | 7.49g | 54% | |
| Vitamin C | 5.8mg | 35% | |
| Iron | 0.5mg | 10% | |
| Calcium | 23.5mg | 8% | |
* 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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