Cod Portuguese

Seafood
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Ingredients

  • 2 tablespoons olive oil ⓘ
  • 1 onion, chopped ⓘ
  • 1 garlic clove, finely chopped ⓘ
  • 1 green pepper, diced ⓘ
  • 1 (14 ounce) can chopped tomatoes ⓘ
  • 1 teaspoon paprika ⓘ
  • 1 orange, juice of ⓘ
  • 4 (6 -8 ounce) cod fish fillets, skin removed ⓘ
  • salt and pepper, to taste ⓘ
  • 1 tablespoon fresh parsley, chopped ⓘ

Instructions

  1. Heat the oil in a heavy fry pan and saute the onion, garlic and pepper for about 5-7 minutes until softened.
  2. Add the tomatoes, paprika and orange juice. Season, stir well and simmer for a further 5 minutes.
  3. Lay the fish fillets on top, cutting them to fit the pan if necessary.
  4. Season lightly, cover and simmer gently for 12-15 minutes or until the fish is cooked but still firm.
  5. Transfer to serving dishes and sprinkle with parsley.
  6. Serve.

Nutrition & Diet Analysis (per serving)

569 kcal 28% DV
Protein Fat Carbs

Macronutrients

Protein 19.5g 39% DV
Total Fat 37.6g 48% DV
Carbs 49.9g 18% DV
Fiber 17.2g 62% DV
Sugar 10.6g 21% DV

Electrolytes

Sodium 10084mg 100% DV
Potassium 1492mg 32% DV
Cholesterol 13.8mg 5% DV

Vitamins & Minerals

Vitamin A 672.3mcg 75% DV
Vitamin C 66.5mg 74% DV
Vitamin D 0.4mcg 2% DV
Calcium 373.8mg 29% DV
Iron 12.5mg 70% DV

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

Explore Ingredients

cod fish tomato fresh parsley onion orange olive oil paprika garlic green pepper salt

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