Ingredients (makes one serving)
2 fillets frozen wild cod (thawed)
2 tomatoes
1/2 onion sliced
2 garlic cloves
1/2 cup white wine or 1/2 cup water
2 tablespoons extra virgin olive oil
1 tablespoon parsley
seal salt and freshly ground pepper
Directions
Heat oven to 400F, rube 1 tablespoon olive oil all over fish and place in the oven over foil for about 20 minutes. Meanwhile, heat remaining olive oil in a pan (medium heat), peel garlic and slice into medallions and add to the pan. After 1 minute add onion and mix together for about 2 minutes. Finely chop tomatoes and add to pan with a pinch of salt, pepper and parsley. Cook for about 5 minutes, until tomato has broken up and add the wine. Place cooked fish on top of mixture and cook for 10 minutes, turning fish once. Place the fish on a plate and add the sauce over fish.
Nutritional Facts
Calories - 803
Total Fat - 31g
Saturated Fat - 4g
Trans Fat - 0g
Cholesterol - 199mg
Sodium - 286mg
Total Carbohydrate - 23g
Dietary Fiber- 5g
Sugars - 11g
Protein - 86g
Key Note
Fish such wild Cod, are low in calories and fat, and offer a high amount of protein. This recipe will fill you up with good protein, amazing taste, and make you feel great.
This website is intended as a reference only, not as a medical manual. The information given is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you feel that you have a medical problem, please seek immediate medical help. Before starting any diet, you should consult with your doctor.
