Thursday, September 20, 2012

New England Cod

New England Cod                                   

Nutrition Facts

Calories 210
% Calories From Fat 25.7%
Total Fat 6g
Saturated Fats 0.9g
Mono-unsaturated Fats 3.5g
Poly-unsaturated Fats 1g
Cholesterol 62mg
Sodium 180mg
Total Carbohydrates 12g
Dietary Fiber 3.2g
Sugar 6.1g
Protein 29g
Preparation time: 10 min Servings: 4
Cooking time: 20 min


1 clove garlic, crushed
2 tbsp lemon juice
1/8 tsp salt (optional)
1-1/3 tbsp olive oil
1 lb zucchini, sliced
2 tsp oregano, or 2 Tbsp fresh, chopped
1 large red onion, thinly sliced
3/4 tsp basil, or 1 Tbsp fresh, chopped
1 lb cod fillets
3 tomatoes, cut into wedges

Cooking Directions:

Season cod fillets with oregano, salt and pepper to taste. Heat oil in a heavy nonstick skillet over medium heat. Sauté fillets 4-5 minutes per side, or until fish flakes easily. Transfer to a platter and keep warm. Reduce heat to medium and sauté zucchini, onion, and garlic 3-4 minutes, or until onion is softened. Add remaining ingredients and sauté 2-3 minutes longer, or until tomatoes are softened. Serve vegetables with cod.

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