Cod with Fresh Tomato Sauce and Arborio Rice

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Cod with Fresh Tomato Sauce and Arborio Rice
60 min.
30
110kcal

Suggestions

Ingredients

  • cup arborio rice 
  •  bay leaves 
  • 0.3 teaspoon pepper red crushed
  • large garlic cloves minced
  • fillet halibut skinless
  • tablespoons olive oil extra-virgin
  •  orange zest finely grated for garnish
  •  oregano sprigs 
  • 30 servings parsley chopped for garnish
  • 0.1 teaspoon saffron threads crumbled
  • 30 servings salt and pepper black freshly ground
  • pounds tomatoes coarsely chopped

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. In a large, deep skillet, heat 1/4 cup of the olive oil.
  2. Add the garlic and crushed red pepper and cook over moderate heat until the garlic is golden, about 1 minute.
  3. Add the tomatoes and saffron and cook over moderate heat until the tomatoes just begin to soften, about 5 minutes.
  4. Add the oregano and season with salt and black pepper. Cook the sauce over moderately low heat, stirring and crushing the tomatoes with a spoon, until the sauce is thickened and the liquid is reduced, about 35 minutes. Discard the oregano.
  5. Meanwhile, in a large pot of boiling salted water, combine the orange zest strips, bay leaves, cloves, rice and 1 tablespoon of the olive oil and cook until the rice is al dente, 15 to 18 minutes.
  6. Drain the rice, discarding the zest, bay leaves and cloves. Return the rice to the pot.
  7. Add the remaining 1 tablespoon of olive oil and season with salt.
  8. Nestle the cod in the tomato sauce and cook, turning the fillets once, until just opaque throughout, about 12 minutes.
  9. Spoon the rice into bowls and top with the cod and sauce.
  10. Sprinkle with parsley and finely grated orange zest and serve.

Nutrition Facts

Calories110kcal
Protein40.92%
Fat30.57%
Carbs28.51%

Properties

Glycemic Index
11.3
Glycemic Load
4.74
Inflammation Score
-7
Nutrition Score
12.370869745379%

Flavonoids

Naringenin
0.31mg
Apigenin
8.62mg
Luteolin
0.05mg
Kaempferol
0.1mg
Myricetin
0.66mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:109.65kcal
5.48%
Fat:3.7g
5.69%
Saturated Fat:0.58g
3.61%
Carbohydrates:7.76g
2.59%
Net Carbohydrates:6.74g
2.45%
Sugar:1.24g
1.38%
Cholesterol:26.66mg
8.89%
Sodium:42.06mg
1.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.14g
22.27%
Vitamin K:72.1µg
68.66%
Selenium:25.91µg
37.01%
Vitamin B3:4.16mg
20.78%
Vitamin B6:0.36mg
17.95%
Vitamin D:2.56µg
17.05%
Vitamin A:762.33IU
15.25%
Phosphorus:149.25mg
14.92%
Vitamin C:12.25mg
14.84%
Potassium:378.1mg
10.8%
Vitamin B12:0.6µg
9.97%
Folate:35.39µg
8.85%
Manganese:0.16mg
8.22%
Vitamin E:1.05mg
6.99%
Vitamin B1:0.09mg
5.8%
Magnesium:21.91mg
5.48%
Iron:0.85mg
4.71%
Fiber:1.02g
4.09%
Vitamin B5:0.34mg
3.37%
Copper:0.06mg
3.19%
Zinc:0.4mg
2.69%
Vitamin B2:0.03mg
2.02%
Calcium:18.94mg
1.89%
Source:My Recipes