Cod fillets are pan-fried till golden brown and blended with a wealthy tomato and spinach sauce for a simple seafood dish. High with olives and serve with a favourite facet for a fast meal.
Servings: 4
Cook dinner Time: half-hour
Substances
- 3 teaspoons vegetable oil, divided
- 1 skinless cod fillet
- 1 yellow onion, peeled and chopped into ¼” items
- 2 cloves garlic, minced
- 2 cups canned low-sodium diced tomatoes (or contemporary tomatoes)
- 1/2 cup water
- 2 cups frozen spinach, coarsely chopped
- 1/4 cup Kalamata olives (or different pitted Greek olives), coarsely chopped
Instructions
- Warmth the skillet on the range over excessive warmth. When it’s sizzling, add 1½ teaspoons oil.
- Add fish. Cook dinner about 5 minutes per facet, till deeply browned. Take away the fish to a plate and canopy.
- Reheat the skillet to medium warmth. Add the remaining 1½ teaspoons oil, onion and garlic. Cook dinner about 7 minutes. Add tomatoes and water. Cook dinner about 10 minutes, till the combination thickens and turns from brilliant purple to an orange coloration.
- Return fish to skillet with the tomato combination. Cowl with spinach and sprinkle with olives. Cowl skillet and cook dinner about 2 minutes over low warmth till the spinach is steamed. Serve instantly.
Recipe courtesy of What’s Cooking? USDA Mixing Bowl.
Diet Info
4 servings
Quantity per serving
Energy
194
| % DV* | |
| Complete Fats 6g | |
| Saturated Fats 1g | |
| Trans Fats | |
| Ldl cholesterol 47mg | |
| Sodium 255mg | |
| Complete Carbs 12g | |
| Dietary Fiber 6g | |
| Sugars 4g | |
| Added Sugars 0g | |
| Protein 25g | |
| Vitamin D 1mcg | |
| Calcium 220mg | |
| Iron 4mg | |
| Potassium 777mg |
*% Every day Values are included the place accessible. They’re based mostly on a 2,000
calorie food plan. Your day by day worth could also be greater or decrease relying in your calorie wants.
