Cod with tomatoes, olives and polenta

Cod with tomatoes, olives and polentan is a gluten free, dairy free, and pescatarian recipe with 4 servings. One portion of this dish contains approximately 25g of protein, 19g of fat, and a total of 345 calories. For $3.34 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. This recipe from Foodista has 6 fans. It works well as a main course. A mixture of oregano, salt, corn polenta, and a handful of other ingredients are all it takes to make this recipe so tasty. From preparation to the plate, this recipe takes roughly 45 minutes. With a spoonacular score of 86%, this dish is great. Users who liked this recipe also liked Cod With Leeks, Tomatoes & Olives, Roast Cod With Little Tomatoes And Assorted Olives, and Polenta with Fresh Tomatoes and Parmesan Crisps | Polenta Made Easy.

  • Serves: 4
  • Time: 45 Mins
  • Category: lunch, main course, main dish, dinner
  • Health Rating: 36.0

Ingredients


Table
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Instructions

Step 1: If the fillets are frozen, thaw them.

Step 2: Mix corn flour, salt and white pepper.Dredge the fillets through the flour mixture, and saut them in the oil for 3 minutes on each side.

Ingredients:

  • white pepper
  • corn flour
  • all purpose flour
  • salt
  • cooking oil

Step 3: Sprinkle the fillets with white wine.

Ingredients:

  • white wine

Step 4: Add tomatoes and olives, cook for about 5 minutes.Before serving, season the fillets with oregano and parsley.To make polenta, bring the water to the boil, add wine, oregano and the salt. Gradually stir in the instant polenta and cook, stirring constantly, about 5 minutes or until done.

Ingredients:

  • tomato
  • oregano
  • parsley
  • polenta
  • olives
  • water
  • salt
  • wine

Step 5: Add some boiling water if needed. Cool slightly and serv with the fish.

Ingredients:

  • water
  • fish


Dietary Information

  • Gluten-Free
  • Dairy-Free

Nutrition Facts

NutrientAmount% Daily Needs
Calories345.11 kcal17.26%
Fat18.93 g29.12%
Saturated Fat2.65 g16.56%
Carbohydrates15.5 g5.17%
Net Carbohydrates12.08 g4.39%
Sugar4.16 g4.62%
Cholesterol53.75 mg17.92%
Sodium649.02 mg28.22%
Alcohol3.09 g100.0%
Alcohol %1.14 %100.0%
Protein24.81 g49.63%
Vitamin K84.06 µg80.06%
Selenium42.58 µg60.83%
Vitamin E4.72 mg31.47%
Phosphorus312.13 mg31.21%
Vitamin B60.52 mg26.06%
Potassium852.58 mg24.36%
Vitamin C18.26 mg22.13%
Vitamin B33.99 mg19.94%
Vitamin B121.14 µg18.96%
Magnesium73.26 mg18.31%
Iron2.69 mg14.93%
Vitamin A687.44 IU13.75%
Fiber3.41 g13.65%
Manganese0.27 mg13.36%
Vitamin B10.19 mg12.52%
Vitamin B20.18 mg10.33%
Calcium101.79 mg10.18%
Copper0.18 mg9.0%
Folate33.37 µg8.34%
Vitamin D1.13 µg7.5%
Zinc1.06 mg7.04%
Vitamin B50.53 mg5.32%