Cod with Tomato-Olive-Chorizo Sauce and Mashed Potatoes

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Cod with Tomato-Olive-Chorizo Sauce and Mashed Potatoes
45 min.
2
746kcal
28.75%sweetness
100%saltiness
35.34%sourness
21.07%bitterness
32.89%savoriness
76.02%fattiness
100%spiciness

Ingredients

  • 50 olives black pitted halved
  • 500 filets fresh
  • Tbs parsley fresh chopped
  • servings parsley fresh chopped
  • Tbs juice of lemon 
  • Tbs olive oil 
  • Tbs olive oil 
  • 240 plum tomatoes whole canned
  • 300 potatoes 
  • 100 bell pepper fresh red trimmed cut into small strips
  • 100 bell pepper fresh red trimmed cut into small strips
  • 0.5 tsp salt 
  • 100 andouille cubed

Equipment

  • frying pan
  • paper towels
  • wooden spoon

Directions

  1. If frozen, thaw completely the cod fillets, and dry them with paper towels. season with salt and set aside.Peel and quarter the potatoes, and cook in lightly salted water until tender.Meanwhile, fry the pepper in olive oil for 3-4 minutes.
  2. Add cubed sausage, saut for another 2-3 minutes.
  3. Add the whole plum tomatoes, halve them with a flat end of a wooden spoon.Stir in olives and parsley, cook the sauce gently for 2 minutes. Set aside.
  4. Drain the potatoes and season with parsley, olive oil and lemon juice. Use a hand masher to mix and mash. Leave in a warm place.
  5. Place the cod fillets into a hot oiled non-stick pan and cook over a high heat for 5 minutes on each side or until golden brown.
  6. Serve with mashed potatoes and sauce.

Nutrition Facts

Calories746kcal
Protein29.99%
Fat48.64%
Carbs21.37%

Properties

Glycemic Index
124.88
Glycemic Load
21.78
Inflammation Score
-10
Nutrition Score
46.626086956522%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.92mg
Apigenin
25.01mg
Luteolin
0.9mg
Kaempferol
1.5mg
Myricetin
1.88mg
Quercetin
2.04mg

Taste

Sweetness:
28.75%
Saltiness:
100%
Sourness:
35.34%
Bitterness:
21.07%
Savoriness:
32.89%
Fattiness:
76.02%
Spiciness:
100%

Nutrients percent of daily need

Calories:746.32kcal
37.32%
Fat:40.56g
62.41%
Saturated Fat:8.49g
53.04%
Carbohydrates:40.1g
13.37%
Net Carbohydrates:32.03g
11.65%
Sugar:8.95g
9.94%
Cholesterol:143mg
47.67%
Sodium:1556.36mg
67.67%
Protein:56.26g
112.53%
Vitamin C:194.82mg
236.15%
Vitamin K:220.71µg
210.2%
Selenium:90.1µg
128.71%
Vitamin A:5309.48IU
106.19%
Vitamin B6:1.55mg
77.43%
Phosphorus:709.63mg
70.96%
Potassium:2336.72mg
66.76%
Vitamin E:7.92mg
52.78%
Vitamin B3:10.26mg
51.31%
Vitamin B12:3.03µg
50.5%
Magnesium:154.72mg
38.68%
Vitamin B1:0.56mg
37.03%
Fiber:8.07g
32.28%
Folate:127.38µg
31.85%
Manganese:0.56mg
27.76%
Vitamin B2:0.42mg
24.56%
Iron:4.34mg
24.13%
Zinc:3.21mg
21.39%
Copper:0.4mg
19.94%
Vitamin D:2.8µg
18.67%
Vitamin B5:1.53mg
15.32%
Calcium:110.53mg
11.05%