Cod with Tomato and Orange

Gluten Free
Dairy Free
Very Healthy
Health score
89%
Cod with Tomato and Orange
35 min.
4
398kcal

Suggestions


Are you ready to elevate your dinner routine with a dish that's not only exquisite in flavor but also brimming with health benefits? Look no further than our delightful Cod with Tomato and Orange. This dish is a culinary masterpiece that balances the freshness of ingredients with a vibrant Mediterranean flair. Perfect for those who seek both delicious taste and a healthy lifestyle, this recipe is gluten-free and dairy-free, making it suitable for various dietary needs.

In just 35 minutes, you'll have a stunning main course that serves four people, packed with a zesty combination of tomatoes and oranges that beautifully complements the tender cod fillets. The addition of green olives and fragrant dill adds layers of flavor that will impress family and friends alike. With only 398 calories per serving, you can savor every bite without any guilt.

This dish is not only a feast for the palate but also a feast for the eyes, with its vibrant colors and appealing presentation. Whether you're planning a casual lunch, a cozy dinner, or a special occasion, Cod with Tomato and Orange will leave everyone at the table satisfied and asking for seconds. Dive into this culinary adventure and let the flavors transport you to sunny shores while you enjoy a wholesome, nourishing meal!

Ingredients

  • tablespoon olive oil extra virgin 
  • medium onion yellow thinly sliced
  • cup olives green pitted halved
  • tablespoons orange zest grated
  • medium navel oranges peeled
  • 28 oz canned tomatoes diced undrained canned
  • teaspoon kosher salt 
  • 0.3 teaspoon pepper black
  • pounds filets white or any firm fish), cut into 2-inch pieces
  • 0.3 cup optional: dill dried fresh chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat the oil in a large saucepan over medium heat.
  2. Add the sliced onions and sauté for 5 minutes, until softened.
  3. Add the olives, orange zest, orange segments, tomatoes, salt and pepper. Cover and simmer for 10 minutes.
  4. Add the fish to the pan. Spoon sauce over the fish. Cover and cook for an additional 7 minutes, until the fish is just cooked through.
  5. Sprinkle with dill to serve.

Nutrition Facts

Calories398kcal
Protein45.25%
Fat24.53%
Carbs30.22%

Properties

Glycemic Index
24.25
Glycemic Load
4.65
Inflammation Score
-9
Nutrition Score
37.890870052835%

Flavonoids

Hesperetin
7.65mg
Naringenin
2.48mg
Apigenin
0.01mg
Luteolin
0.44mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.65mg

Nutrients percent of daily need

Calories:398.14kcal
19.91%
Fat:11.47g
17.65%
Saturated Fat:1.6g
9.99%
Carbohydrates:31.8g
10.6%
Net Carbohydrates:23.32g
8.48%
Sugar:13.06g
14.51%
Cholesterol:97.52mg
32.51%
Sodium:1524.68mg
66.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.63g
95.25%
Selenium:76.74µg
109.63%
Vitamin C:54.72mg
66.33%
Phosphorus:622.39mg
62.24%
Iron:10.98mg
61.02%
Potassium:2127.86mg
60.8%
Vitamin B6:1.18mg
59.15%
Manganese:1.04mg
52.22%
Magnesium:190.15mg
47.54%
Calcium:412.26mg
41.23%
Vitamin B3:7.81mg
39.04%
Vitamin E:5.79mg
38.59%
Vitamin B12:2.06µg
34.4%
Fiber:8.48g
33.93%
Vitamin A:1615.32IU
32.31%
Vitamin B1:0.43mg
28.69%
Copper:0.57mg
28.44%
Vitamin B2:0.32mg
19.01%
Folate:60.73µg
15.18%
Zinc:2.14mg
14.29%
Vitamin D:2.04µg
13.61%
Vitamin K:13.64µg
12.99%
Vitamin B5:1.05mg
10.48%