18 Sep Mediterranean Cod
Posted at 17:22h
in
by Anar
A simple and elegant fish dinner which has tons of flavour! When it comes to nutrition, cod is particularly rich in protein, selenium, and phosphorus. Just a single 3.5-ounce filet provides more than 35% of the protein you require each day, as well as roughly 85 calories and gives you a good dose of omega-3 fats. This fish is also a good source of vitamin C, vitamin E, potassium, magnesium and vitamin B12, among others. You can buy cod fresh or frozen, In most cases, you can store fresh cod in the refrigerator for 1-2 days, but it is always best to cook it when it is relatively fresh. Cod has a mild taste and takes on the flavours of other ingredients. The tomato broth, olives, and lemon in this recipe provide a burst of deliciousness!
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Mediterranean Cod
Instructions
Rinse cod fillets and pat dry with paper towel. Season both sides with salt and pepper. Set aside.
In a skillet on medium heat add avocado oil. Add shallots and minced garlic. Sautee for a few minutes until shallots soften.
Add cherry tomatoes and stir. Add pureed tomatoes and stir in dried seasoning. Add in chili flakes and let the sauce come together for a few minutes.
Add in cod fillets. At this point add about 1/4 cup of water to the sauce. The sauce will thicken as fish cooks.
Place a lid on the skillet. Let cook for 10 min. Fish should be white and may have slightly flaked. Turn stove off and remove from burner.
Garnish with parsley and lemon slices and enjoy over quinoa or brown rice
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