Rosemary-infused Cod

Gluten Free
Dairy Free
Health score
24%
Rosemary-infused Cod
45 min.
2
514kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 12 ounce cod white firm
  • 1.5 cups cooking wine dry white
  • 0.5 cup fish broth 
  • tablespoons rosemary leaves fresh
  • slices garnish: lemon rosemary sprigs 
  • servings olive oil extra-virgin
  • 0.5 teaspoon salt 
  •  shallots coarsely chopped

Equipment

  • frying pan

Directions

  1. Heat fish broth and next 5 ingredients in a deep skillet over medium heat until simmering. Reduce heat to medium-low, and add fillets. Cover and poach 5 to 8 minutes or until fish is opaque and flakes with a fork.
  2. Transfer to serving plates. Spoon shallots and rosemary leaves over fish, and drizzle with olive oil.
  3. Garnish, if desired.
  4. Pour: There will be plenty of wine left over from poaching to serve during dinner, so be sure to buy a wine you'll enjoy drinking. For mild fish such as cod, haddock, or sole, try Valley of the Moon Pinot Blanca crisp white that pairs nicely with the shallots and rosemary. With oilier fish such as sablefish, pompano, or mahi mahi, try Kenwood Sonoma Chardonnay for just the right balance of acidity.

Nutrition Facts

Calories514kcal
Protein48.13%
Fat41.68%
Carbs10.19%

Properties

Glycemic Index
51.25
Glycemic Load
1.84
Inflammation Score
-8
Nutrition Score
22.906956517178%

Flavonoids

Malvidin
0.11mg
Catechin
1.39mg
Epicatechin
0.99mg
Eriodictyol
0.75mg
Hesperetin
1.7mg
Naringenin
1.2mg
Apigenin
0.02mg
Luteolin
0.12mg
Kaempferol
0.02mg
Myricetin
0.04mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:514.32kcal
25.72%
Fat:18.07g
27.79%
Saturated Fat:3.34g
20.89%
Carbohydrates:9.94g
3.31%
Net Carbohydrates:8.63g
3.14%
Sugar:3.79g
4.21%
Cholesterol:114.62mg
38.21%
Sodium:713.55mg
31.02%
Alcohol:18.54g
100%
Alcohol %:5.16%
100%
Protein:46.94g
93.88%
Selenium:96.34µg
137.63%
Vitamin B12:3.62µg
60.37%
Vitamin D:7.11µg
47.38%
Vitamin B3:9.22mg
46.1%
Phosphorus:439.79mg
43.98%
Vitamin B6:0.56mg
27.93%
Potassium:928.71mg
26.53%
Manganese:0.45mg
22.7%
Magnesium:88.12mg
22.03%
Vitamin E:2.95mg
19.69%
Folate:67.97µg
16.99%
Iron:2.36mg
13.09%
Vitamin B5:1.3mg
13%
Vitamin K:13.38µg
12.74%
Copper:0.22mg
10.78%
Vitamin B2:0.18mg
10.65%
Vitamin B1:0.12mg
8.04%
Zinc:1.1mg
7.34%
Calcium:58.34mg
5.83%
Fiber:1.31g
5.23%
Vitamin C:4.29mg
5.2%
Vitamin A:62.99IU
1.26%
Source:My Recipes