Cod Poached in Tomato-Saffron Broth

Gluten Free
Dairy Free
Health score
13%
Cod Poached in Tomato-Saffron Broth
45 min.
4
379kcal

Suggestions

Ingredients

  • 29 ounce tomatoes diced drained canned
  • cups bottled clam juice 
  • cups cooking wine dry white
  •  garlic cloves minced
  • tablespoons olive oil 
  • small onion diced
  • 0.3 teaspoon pepper freshly ground
  • 24 ounce sablefish fillets 
  • pinch saffron threads 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat oil in a 10-inch, straight-sided skillet over medium-high heat; cook onion 5 minutes or until softened.
  2. Add garlic and next 4 ingredients; cook, covered, over medium heat 10 minutes. Stir in salt and pepper.
  3. Add cod to skillet; reduce heat until wine mixture just simmers. Cover and poach 5 to 7 minutes or until fish flakes with a fork.
  4. Serve in bowls with broth spooned over fish.

Nutrition Facts

Calories379kcal
Protein38.9%
Fat25.13%
Carbs35.97%

Properties

Glycemic Index
43.5
Glycemic Load
0.99
Inflammation Score
-7
Nutrition Score
20.476521761521%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Hesperetin
0.48mg
Naringenin
0.46mg
Apigenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
0.88mg
Kaempferol
0.18mg
Myricetin
0.1mg
Quercetin
4.65mg

Nutrients percent of daily need

Calories:378.96kcal
18.95%
Fat:8.23g
12.66%
Saturated Fat:1.16g
7.24%
Carbohydrates:26.51g
8.84%
Net Carbohydrates:23.62g
8.59%
Sugar:10.72g
11.91%
Cholesterol:79.95mg
26.65%
Sodium:1390.01mg
60.44%
Alcohol:12.36g
100%
Alcohol %:2.45%
100%
Protein:28.67g
57.35%
Selenium:40.06µg
57.23%
Vitamin B12:3.4µg
56.72%
Phosphorus:559.24mg
55.92%
Vitamin C:26.8mg
32.49%
Vitamin B6:0.6mg
29.97%
Potassium:1010.16mg
28.86%
Vitamin E:3.46mg
23.07%
Manganese:0.42mg
21.22%
Magnesium:76.92mg
19.23%
Vitamin B3:3.76mg
18.81%
Iron:2.88mg
16.02%
Vitamin B2:0.23mg
13.44%
Vitamin B1:0.19mg
12.71%
Fiber:2.89g
11.56%
Copper:0.23mg
11.32%
Folate:42.42µg
10.6%
Calcium:105.05mg
10.51%
Vitamin K:10.95µg
10.43%
Vitamin B5:0.93mg
9.27%
Vitamin A:428.17IU
8.56%
Zinc:1.1mg
7.35%
Vitamin D:0.85µg
5.67%
Source:My Recipes