Cod with tomatoes, olives and polenta

Gluten Free
Dairy Free
Health score
36%
Cod with tomatoes, olives and polenta
45 min.
4
345kcal
60.8%sweetness
63.15%saltiness
100%sourness
46.35%bitterness
28.32%savoriness
64.06%fattiness
0%spiciness

Ingredients

  • 0.8 cup olives black pitted
  • 500 filets fresh
  • 0.5 cup regular corn instant
  • Tbs masa 
  • 0.3 cup wine dry white
  • servings parsley fresh chopped
  • 0.3 cup olive oil 
  • pinch oregano dry
  • servings oregano fresh chopped
  • pinch salt 
  • pinch salt 
  • pound canned tomatoes peeled
  • Tbsp water cold
  • 0.5 tsp pepper white
  • 0.3 cup wine 

Equipment

    Directions

    1. If the fillets are frozen, thaw them.
    2. Mix corn flour, salt and white pepper.Dredge the fillets through the flour mixture, and saut them in the oil for 3 minutes on each side.
    3. Sprinkle the fillets with white wine.
    4. Add tomatoes and olives, cook for about 5 minutes.Before serving, season the fillets with oregano and parsley.To make polenta, bring the water to the boil, add wine, oregano and the salt. Gradually stir in the instant polenta and cook, stirring constantly, about 5 minutes or until done.
    5. Add some boiling water if needed. Cool slightly and serv with the fish.

    Nutrition Facts

    Calories345kcal
    Protein29.93%
    Fat51.38%
    Carbs18.69%

    Properties

    Glycemic Index
    31.88
    Glycemic Load
    2.15
    Inflammation Score
    -9
    Nutrition Score
    19.967391304348%

    Flavonoids

    Malvidin
    0.02mg
    Catechin
    0.23mg
    Epicatechin
    0.17mg
    Hesperetin
    0.12mg
    Naringenin
    0.11mg
    Apigenin
    8.64mg
    Luteolin
    0.22mg
    Kaempferol
    0.07mg
    Myricetin
    0.63mg
    Quercetin
    0.59mg

    Taste

    Sweetness:
    60.8%
    Saltiness:
    63.15%
    Sourness:
    100%
    Bitterness:
    46.35%
    Savoriness:
    28.32%
    Fattiness:
    64.06%
    Spiciness:
    0%

    Nutrients percent of daily need

    Calories:345.11kcal
    17.26%
    Fat:18.93g
    29.12%
    Saturated Fat:2.65g
    16.56%
    Carbohydrates:15.5g
    5.17%
    Net Carbohydrates:12.08g
    4.39%
    Sugar:4.16g
    4.62%
    Cholesterol:53.75mg
    17.92%
    Sodium:649.02mg
    28.22%
    Alcohol:3.09g
    17.17%
    Protein:24.81g
    49.63%
    Vitamin K:84.06µg
    80.06%
    Selenium:42.58µg
    60.83%
    Vitamin E:4.72mg
    31.47%
    Phosphorus:312.13mg
    31.21%
    Vitamin B6:0.52mg
    26.06%
    Potassium:852.58mg
    24.36%
    Vitamin C:18.26mg
    22.13%
    Vitamin B3:3.99mg
    19.94%
    Vitamin B12:1.14µg
    18.96%
    Magnesium:73.26mg
    18.31%
    Iron:2.69mg
    14.93%
    Vitamin A:687.44IU
    13.75%
    Fiber:3.41g
    13.65%
    Manganese:0.27mg
    13.36%
    Vitamin B1:0.19mg
    12.52%
    Vitamin B2:0.18mg
    10.33%
    Calcium:101.79mg
    10.18%
    Copper:0.18mg
    9%
    Folate:33.37µg
    8.34%
    Vitamin D:1.13µg
    7.5%
    Zinc:1.06mg
    7.04%
    Vitamin B5:0.53mg
    5.32%
    Source:Foodista