Cod with the Fruit of the Sea---Merluzzo Ai Frutti di Mare

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Cod with the Fruit of the Sea---Merluzzo Ai Frutti di Mare
50 min.
4
504kcal

Suggestions

Ingredients

  • 0.5 pound cherry tomatoes 
  • teaspoon chili flakes hot
  • pound cockles 
  • pounds cod fillet 
  • cups cooking wine dry white
  • cloves garlic thinly sliced
  • pound mussels rinsed scrubbed
  • tablespoons olive oil extra-virgin
  •  onion spanish cut into 1/4-inch dice
  • bunch parsley italian chopped
  • servings salt and pepper to taste

Equipment

  • frying pan

Directions

  1. In a 14 to 16-inch saute pan, heat 4 tablespoons olive oil until almost smoking.
  2. Add the onions and garlic and saute 3 to 5 minutes, until soft and light golden brown.
  3. Add the tomatoes and the chili flakes and flatten tomatoes with a fork, allowing them to release their juices. Cook for 10 minutes, until tomatoes have completely fallen apart.
  4. Add the wine and bring to a boil.
  5. Add the cod, mussels, and cockles, reduce heat to a simmer and cover, allowing to cook for 10 minutes, until fish is cooked through.
  6. Remove from heat, sprinkle with parsley, drizzle with remaining olive oil, season with salt and pepper and serve.

Nutrition Facts

Calories504kcal
Protein49.7%
Fat37.63%
Carbs12.67%

Properties

Glycemic Index
38.5
Glycemic Load
2.52
Inflammation Score
-9
Nutrition Score
38.981738919797%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Hesperetin
0.48mg
Naringenin
0.46mg
Apigenin
30.72mg
Luteolin
0.18mg
Isorhamnetin
1.38mg
Kaempferol
0.42mg
Myricetin
2.19mg
Quercetin
6.12mg

Nutrients percent of daily need

Calories:503.52kcal
25.18%
Fat:17.22g
26.5%
Saturated Fat:2.53g
15.8%
Carbohydrates:13.04g
4.35%
Net Carbohydrates:11.47g
4.17%
Sugar:3.92g
4.35%
Cholesterol:113.72mg
37.91%
Sodium:511.97mg
22.26%
Alcohol:12.36g
100%
Alcohol %:2.91%
100%
Protein:51.18g
102.35%
Vitamin K:245.17µg
233.49%
Vitamin B12:9µg
150.06%
Selenium:102.06µg
145.8%
Manganese:2.32mg
115.89%
Phosphorus:634.13mg
63.41%
Vitamin C:41.75mg
50.6%
Iron:7.77mg
43.17%
Potassium:1471.59mg
42.05%
Vitamin B6:0.78mg
39.14%
Vitamin A:1810IU
36.2%
Vitamin B3:6.88mg
34.39%
Magnesium:120.72mg
30.18%
Vitamin E:4.41mg
29.39%
Vitamin B1:0.33mg
21.68%
Vitamin B2:0.36mg
21.34%
Folate:75.85µg
18.96%
Zinc:2.43mg
16.17%
Vitamin D:2.04µg
13.61%
Calcium:106.79mg
10.68%
Copper:0.21mg
10.56%
Vitamin B5:0.88mg
8.76%
Fiber:1.57g
6.29%