Roasted Pacific Cod with Olives and Lemon

Gluten Free
Dairy Free
Low Fod Map
Health score
46%
Roasted Pacific Cod with Olives and Lemon
10 min.
4
311kcal

Suggestions

Ingredients

  • 0.8 cup cooking wine dry white (such as Sauvignon Blanc)
  • pounds some other fish fillets white (such as halibut)
  • 0.3 cup flat-leaf parsley fresh chopped
  • servings kosher salt and pepper 
  •  lemon zest cut into strips
  • tablespoon olive oil 
  • 0.5 cup olives mixed
  • 0.3 teaspoon pepper flakes red

Equipment

  • oven
  • roasting pan

Directions

  1. Heat oven to 400 F.
  2. Place the fish in a small roasting pan.
  3. Add enough wine (about 3/4 cup) to reach halfway up the sides of the fish. Scatter the olives and lemon zest around the fish.
  4. Drizzle with the oil and season with 1/2 teaspoon salt, 1/4 teaspoon pepper, and the red pepper. Roast until the fish is cooked through and flakes easily with a fork, about 20 minutes.
  5. Remove from oven and sprinkle with the parsley. Divide the fish among individual plates and spoon the olives and wine sauce over the top.

Nutrition Facts

Calories311kcal
Protein65.13%
Fat31.9%
Carbs2.97%

Properties

Glycemic Index
8
Glycemic Load
0.04
Inflammation Score
-7
Nutrition Score
22.597826242447%

Flavonoids

Apigenin
8.08mg
Luteolin
0.14mg
Kaempferol
0.06mg
Myricetin
0.56mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:311.38kcal
15.57%
Fat:9.99g
15.37%
Saturated Fat:2.16g
13.51%
Carbohydrates:2.09g
0.7%
Net Carbohydrates:1.21g
0.44%
Sugar:0.19g
0.22%
Cholesterol:113.4mg
37.8%
Sodium:579.28mg
25.19%
Alcohol:4.65g
100%
Alcohol %:1.98%
100%
Protein:45.9g
91.79%
Selenium:94.99µg
135.7%
Vitamin K:67.15µg
63.95%
Vitamin B12:3.58µg
59.72%
Vitamin D:7.03µg
46.87%
Vitamin B3:8.96mg
44.81%
Phosphorus:388.96mg
38.9%
Potassium:717.7mg
20.51%
Vitamin B6:0.38mg
19.06%
Magnesium:65.38mg
16.35%
Folate:60.87µg
15.22%
Vitamin E:2.13mg
14.22%
Vitamin B5:1.13mg
11.29%
Copper:0.2mg
9.94%
Iron:1.64mg
9.11%
Vitamin B2:0.15mg
8.83%
Vitamin A:420.03IU
8.4%
Vitamin C:6.92mg
8.39%
Vitamin B1:0.1mg
6.73%
Zinc:0.8mg
5.37%
Manganese:0.09mg
4.63%
Calcium:39.21mg
3.92%
Fiber:0.88g
3.53%
Source:My Recipes