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Healthnotes Index:

Mediterranean-Style Cod

Related recipes: Main Dishes, Low-Carbohydrate
Mediterranean-Style Cod: Main Image

Quick Facts

Servings: 6
West Coast Fisheries

Ingredients

  • 2 lbs cod fillets
  • 2 Tbs vegetable oil
  • 3 cloves garlic, slivered
  • 1 medium eggplant
  • 3 med. onions, cut into wedges
  • 2 green peppers, but into 1-inch squares
  • 1/4 tsp pepper
  • 3/4 cup water
  • 2- 1/2 tsp salt
  • 1 egg
  • 1 cup seasoned bread crumbs
  • 1 Tbs chopped fresh dill or 1 tbsp dried dill weed
  • 1/3 cup vegetable oil
  • 1/4 tsp dried dill weed
  • 3 medium tomatoes

Directions

  • Rinse fish with cold water; pat dry with paper towels. Cut fish into 6-8 equal size serving portions. Set aside.
  • In large skillet, over medium heat, saute garlic in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan.
  • Add eggplant and onion; cook until veg are browned, stirring frequently (about 5 minutes). Stir in green pepper, pepper, water and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally.
  • Remove cover and continue cooking until all water has evaporated. Remove vegetable to bowl and keep warm.
  • Sprinkle remaining 2 tsp salt over fish.
  • In pie plate, beat egg slightly.
  • On wax paper, combine bread crumbs and dill.
  • Dip fish in egg; coat with bread crumb mixture. In same skillet, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook for 6 minutes. Turn and cook for additional 4-5 minutes, or until fish flakes easily when tested with a fork.
  • Transfer fish to warm serving platter; keep warm. Return vegetables to skillet. Sprinkle 1/4 tsp dill weed over tomatoes.
  • Add to vegetable mixture in skillet. Cook over medium heat, stirring frequently, until tomatoes are heated through. Transfer vegetables to same platter as fish.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 410
  Calories from Fat 177 (43%)
(31%)Total Fat 20g
(9%)Saturated Fat 2g
Polyunsaturated Fat 6g
Monounsaturated Fat 11g
(32%)Cholesterol 97mg
(43%)Sodium 1035mg
(28%)Potassium 966mg
Total Carbohydrate 25g
(14%)Dietary Fiber 4g
Sugars 6g
Sugar Alcohols 0g
(65%)Protein 32g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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