Braised Cod with Plum Tomatoes
Braised Cod with Plum Tomatoes
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    A cod steak has a row of bones running down its center; to remove the bones, cut around them with a sharp knife, dividing the fish into two pieces.

    Ingredients

    • Four 7-ounce cod steaks, skin and bones removed
    • 1 teaspoon dried oregano leaves
    • Salt and freshly ground black pepper
    • 1/8 teaspoon cayenne pepper
    • 4 ripe plum tomatoes, cut into 1/2-inch-thick slices
    • 1 1/2 teaspoons olive oil
    • 1/2 teaspoon minced garlic
    • Flat-leaf parsley, for garnish (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 58 % Daily Value *
    • Total Fat: 2 g 3.21%
    • Saturated Fat: 0 g 1.49%
    • Trans Fat: 0 g %
    • Cholesterol: 21 mg 7.11%
    • Sodium: 32 mg 1.35%
    • Calcium: 12 mg 1.2%
    • Potassium: 208 mg 5.95%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 1.6%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 0 g %
    • Dietary Fiber: 0 g 0.43%
    • Sugar: 0 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 0.55%
    • Vitamin C 0.84%
    • Vitamin D 4.47%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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