Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Cod with Tomato Caper Sauce
25 min., ready in 40 min.
Time:
300
calories
Calories:
Health Score:
91 / 100
Ingredientsfor
- For the fish
- 800 grams Cod
- salt
- freshly ground peppers
- ½ lemon (pressed)
- 1 Tbsp butter
- 1 Tbsp olive oil
- For the tomato sauce
- 1 kilogram Tomatoes
- 2 Tbsps Tomato paste
- 200 milliliters Vegetable broth
- 2 Tbsps small Caper
- 1 garlic clove (chopped)
- 1 Tbsp finely chopped oregano
- 1 Tbsp finely chopped Basil
- For the garnish
- 1 Tbsp lemon juice
- 4 Tbsps Sour cream
- oregano
Preparation
1.
For the fish: Season cod fillets with lemon juice, salt and pepper and let rest.
2.
For the tomato sauce Blanch tomato for a few seconds, remove, peel, quarter, core and dice. Combine diced tomatoes, tomato paste, vegetable stock, garlic, oregano, basil, salt, pepper and lemon juice, boil for 5 minutes and stir in capers at the end of cooking.
3.
Pat fish dry. Heat butter and oil in a pan and cook fish on each side, about 3 minutes. Remove from heat and plate fish. Add tomato-caper sauce, drizzle some sour cream and serve garnished with oregano.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |