Pan-Roasted Cod with Cherry Tomato Pan Sauce
Pan-Roasted Cod with Cherry Tomato Pan Sauce
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  • prep: 3 min
  • cook: 7 min
  • total: 10 min
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  • servings:
  • Summary

    Although I don’t work a regular nine to five, there are still times that I get slammed with work. With two public speaking engagements and two TV appearances this week, I needed to keep my recipes quick and easy. During these ultra-busy times, I often turn to quick pastas, or some kind of protein with … Continue reading “Pan-Roasted Cod with Cherry Tomato Pan Sauce”

    Ingredients

    • 500 gramscod fillets
    • Salt
    • Black pepper
    • 2 tablespoonsolive oil
    • 15 gramsgarlic 2 large cloves, minced
    • 300 gramscherry tomatoes
    • 1/2 cupdry white wine
    • 13 gramsBasil hand-torn
    • 1 tablespoonLemon juice
    • Flat-leaf parsley
    • Lemon zest

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 409 % Daily Value *
    • Total Fat: 21 g 32.03%
    • Saturated Fat: 5 g 25.96%
    • Trans Fat: 0 g %
    • Cholesterol: 63 mg 20.83%
    • Sodium: 666 mg 27.73%
    • Calcium: 179 mg 17.9%
    • Potassium: 1130 mg 32.27%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.99%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 27 g %
    • Dietary Fiber: 9 g 35.01%
    • Sugar: 4 g
    • Protein: 29 g
    • Alcohol: 3 g
    • Omega 3 Fatty Acid: 3 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 27.24%
    • Vitamin C 52.91%
    • Vitamin D 0%
    • * 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 - Fat3
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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