Corfu-Style Cod

Gluten Free
Dairy Free
Health score
27%
Corfu-Style Cod
45 min.
4
255kcal

Suggestions

Ingredients

  • 24 ounce filets 
  • cup cooking wine dry red
  •  garlic cloves minced
  • 0.3 teaspoon ground pepper red
  • cups leek chopped
  • tablespoon olive oil 
  • 1.5 teaspoons paprika 
  • teaspoon salt 
  • tablespoon tomato paste 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat until hot.
  2. Add leek and garlic; saut 3 minutes.
  3. Add paprika and red pepper; saut 1 minute.
  4. Add wine and tomato paste; reduce heat, and simmer 4 minutes.
  5. Sprinkle salt evenly over both sides of fillets.
  6. Add to pan, nestling fillets in leek mixture. Cover, reduce heat, and simmer 15 minutes or until fish flakes easily when tested with a fork.
  7. carbo rating: 7

Nutrition Facts

Calories255kcal
Protein60.3%
Fat21.25%
Carbs18.45%

Properties

Glycemic Index
38.5
Glycemic Load
2.21
Inflammation Score
-8
Nutrition Score
17.477826077005%

Flavonoids

Petunidin
1.99mg
Delphinidin
2.51mg
Malvidin
15.74mg
Peonidin
1.11mg
Catechin
4.62mg
Epicatechin
6.4mg
Luteolin
0.03mg
Isorhamnetin
0.01mg
Kaempferol
1.2mg
Myricetin
0.29mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:255.39kcal
12.77%
Fat:4.92g
7.57%
Saturated Fat:0.75g
4.68%
Carbohydrates:9.61g
3.2%
Net Carbohydrates:8.32g
3.02%
Sugar:2.33g
2.59%
Cholesterol:73.14mg
24.38%
Sodium:714.59mg
31.07%
Alcohol:6.3g
100%
Alcohol %:2.79%
100%
Protein:31.39g
62.79%
Selenium:57.23µg
81.76%
Phosphorus:369.21mg
36.92%
Vitamin B6:0.57mg
28.34%
Vitamin A:1292.41IU
25.85%
Vitamin B12:1.55µg
25.8%
Potassium:848.95mg
24.26%
Vitamin K:24.38µg
23.22%
Vitamin B3:3.91mg
19.53%
Magnesium:70.49mg
17.62%
Vitamin E:2.43mg
16.21%
Manganese:0.29mg
14.63%
Vitamin B1:0.16mg
10.95%
Iron:1.92mg
10.66%
Folate:41.41µg
10.35%
Vitamin C:8.49mg
10.29%
Vitamin D:1.53µg
10.21%
Vitamin B2:0.14mg
8.36%
Copper:0.13mg
6.32%
Zinc:0.9mg
5.99%
Calcium:59.92mg
5.99%
Fiber:1.29g
5.17%
Vitamin B5:0.36mg
3.56%
Source:My Recipes