Cod with Tomato Ginger Sauce

Gluten Free
Dairy Free
Health score
24%
Cod with Tomato Ginger Sauce
45 min.
4
263kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves chopped
  • pounds scrod fillets 
  • tablespoon cooking oil 
  • 1.5 teaspoons ginger fresh grated
  • 0.3 teaspoon fresh-ground pepper black
  •  onion chopped
  • 0.8 teaspoon salt 
  • 1.8 cups tomatoes in purée thick canned crushed

Equipment

  • frying pan

Directions

  1. In a large deep frying pan, heat the oil over moderately low heat.
  2. Add the onion and cook, stirring occasionally, until starting to soften, about 3 minutes. Stir in the ginger; cook, stirring, 2 minutes longer.
  3. Add the tomatoes and salt and bring to a simmer. Reduce the heat to low and cook, covered, for 10 minutes.
  4. Add the fillets and black pepper to the pan and cook, covered, until just done, 10 to 12 minutes longer for 1-inch thick fillets. Stir the cilantro into the sauce.
  5. Serve the fish topped with the sauce.
  6. Fish Alternatives: Other relatively firm, thick fillets or steaks that would be good include orange roughy, grouper, and halibut.
  7. Add 1 chopped jalapeo pepper to the sauce along with the fresh ginger.
  8. Wine Recommendation: Look for an acidic white without too much personality, so the wine won't get in the way of the tomato ginger sauce. Try a Portuguese vinhoverde or a refreshing French Ctes de Gascogne.

Nutrition Facts

Calories263kcal
Protein65.28%
Fat18.53%
Carbs16.19%

Properties

Glycemic Index
36
Glycemic Load
2.77
Inflammation Score
-7
Nutrition Score
21.770000084587%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.11mg

Nutrients percent of daily need

Calories:262.94kcal
13.15%
Fat:5.36g
8.24%
Saturated Fat:0.61g
3.83%
Carbohydrates:10.54g
3.51%
Net Carbohydrates:7.98g
2.9%
Sugar:5.85g
6.5%
Cholesterol:97.52mg
32.51%
Sodium:699.93mg
30.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.48g
84.96%
Selenium:75.86µg
108.38%
Phosphorus:503.18mg
50.32%
Vitamin B6:0.75mg
37.53%
Potassium:1297.11mg
37.06%
Vitamin B12:2.06µg
34.4%
Vitamin B3:6.02mg
30.11%
Magnesium:97.31mg
24.33%
Vitamin E:3.42mg
22.81%
Vitamin B1:0.27mg
17.69%
Vitamin C:14.35mg
17.4%
Manganese:0.29mg
14.31%
Copper:0.27mg
13.7%
Vitamin D:2.04µg
13.61%
Iron:2.33mg
12.97%
Vitamin B2:0.21mg
12.47%
Vitamin K:11.75µg
11.19%
Fiber:2.55g
10.22%
Zinc:1.36mg
9.09%
Folate:35.59µg
8.9%
Calcium:80.22mg
8.02%
Vitamin A:387.06IU
7.74%
Vitamin B5:0.68mg
6.84%
Source:My Recipes