Cod Creole

Seafood
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Ingredients

  • 1 large onion, chopped ⓘ
  • 1 large green pepper, cut in strips ⓘ
  • 1 large clove garlic, minced ⓘ
  • 2 Tbsp. oil ⓘ
  • 1 can (16 oz.) tomatoes, cut up ⓘ
  • 1 small bay leaf, crumbled ⓘ
  • 1/2 tsp. each thyme and salt ⓘ
  • 1/4 tsp. pepper ⓘ
  • 1 lb. frozen cod or other fish fillet ⓘ

Instructions

  1. In large skillet over medium heat, saute onion, green pepper and garlic in oil about 5 minutes or until tender.
  2. Stir in tomatoes, bay leaf, thyme, salt and pepper.
  3. Cover and simmer 15 minutes.
  4. Meanwhile, let fish stand at room temperature to thaw slightly, then cut in 1 inch cubes.
  5. Add to sauce.
  6. Cover and simmer 10 to 15 minutes or until fish flakes easily with fork.

Nutrition & Diet Analysis (per serving)

469 kcal 23% DV
Protein Fat Carbs

Macronutrients

Protein 11.2g 22% DV
Total Fat 31.6g 40% DV
Carbs 45.2g 16% DV
Fiber 12.6g 45% DV
Sugar 3.4g 7% DV

Electrolytes

Sodium 136.8mg 6% DV
Potassium 674.8mg 14% DV
Cholesterol 10.8mg 4% DV

Vitamins & Minerals

Vitamin A 168mcg 19% DV
Vitamin C 107.8mg 100% DV
Vitamin D 0.2mcg 1% DV
Calcium 375.5mg 29% DV
Iron 16.3mg 90% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

oil tomato pepper onion clove garlic thyme frozen cod bay leaf green pepper

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