Roasted Cod with Tomatoes, Fumé Blanc, Raisins, and Feta

Gluten Free
Health score
21%
Roasted Cod with Tomatoes, Fumé Blanc, Raisins, and Feta
45 min.
4
505kcal

Suggestions

Ingredients

  • teaspoons capers rinsed drained
  • 1.5 pounds cod fillet white firm
  • 0.5 cup feta cheese crumbled
  • tablespoons dill weed fresh chopped
  • large garlic cloves minced
  • 0.3 cup golden raisins 
  • 0.8 teaspoon ground pepper white divided
  • 0.3 teaspoon kosher salt 
  • 1.3 cups fumè blanc divided
  • 0.3 cup olive oil extra-virgin
  • pound plum tomatoes diced seeded
  •  onion red vertically sliced

Equipment

  • frying pan
  • oven

Directions

  1. Place cod in a shallow dish; pour 1 cup wine over fish.
  2. Sprinkle with salt, dill weed, and 1/2 teaspoon pepper.
  3. Let stand at room temperature 30 minutes.
  4. Combine remaining wine and raisins; let stand while fish marinates.
  5. Heat oil in a large skillet over medium-high heat, add onion, and saut 6 minutes.
  6. Add garlic, and saut 1 minute.
  7. Add tomatoes, soaked raisins and liquid, capers, and remaining 1/4 teaspoon pepper to skillet. Cook 6 to 8 minutes or until most of the liquid has evaporated, stirring occasionally.
  8. Pour off wine from shallow dish; spoon tomato mixture over fish.
  9. Sprinkle with feta.
  10. Bake 20 minutes or until fish flakes with a fork.
  11. Serve with pan juices.

Nutrition Facts

Calories505kcal
Protein33.61%
Fat41.25%
Carbs25.14%

Properties

Glycemic Index
48.42
Glycemic Load
7.23
Inflammation Score
-8
Nutrition Score
21.258695685345%

Flavonoids

Naringenin
0.77mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.46mg
Kaempferol
3.27mg
Myricetin
0.18mg
Quercetin
10.12mg

Nutrients percent of daily need

Calories:505.48kcal
25.27%
Fat:19.02g
29.25%
Saturated Fat:4.65g
29.06%
Carbohydrates:26.07g
8.69%
Net Carbohydrates:23.56g
8.57%
Sugar:18.09g
20.1%
Cholesterol:89.83mg
29.94%
Sodium:515.21mg
22.4%
Alcohol:13.37g
100%
Alcohol %:3.87%
100%
Protein:34.86g
69.71%
Selenium:59.59µg
85.12%
Phosphorus:460.86mg
46.09%
Vitamin B6:0.68mg
33.94%
Potassium:1121.9mg
32.05%
Vitamin B12:1.86µg
31.08%
Vitamin C:20.46mg
24.8%
Vitamin E:3.72mg
24.78%
Vitamin B3:4.57mg
22.83%
Vitamin A:1110.65IU
22.21%
Magnesium:78.93mg
19.73%
Vitamin B2:0.33mg
19.2%
Vitamin K:18.64µg
17.76%
Calcium:148.87mg
14.89%
Vitamin B1:0.22mg
14.49%
Manganese:0.28mg
13.92%
Zinc:1.61mg
10.76%
Vitamin D:1.61µg
10.71%
Folate:41.35µg
10.34%
Fiber:2.51g
10.04%
Copper:0.19mg
9.55%
Iron:1.55mg
8.62%
Vitamin B5:0.6mg
6.04%
Source:My Recipes