Cod with tomatoes, olives and polenta

Cod with tomatoes, olives and polenta takes about 45 minutes from beginning to end. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 346 calories, 25g of protein, and 19g of fat per serving. For $3.34 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. This recipe serves 4. 6 people have made this recipe and would make it again. Only a few people really liked this main course. If you have corn flour, salt, tomatoes, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. With a spoonacular score of 86%, this dish is amazing. If you like this recipe, you might also like recipes such as Cod With Leeks, Tomatoes & Olives, Roast Cod With Little Tomatoes And Assorted Olives, and Polenta with Fresh Tomatoes and Parmesan Crisps | Polenta Made Easy.

Servings: 4

 

Ingredients:

¾ cup pitted black olives

500 g cod fillets, fresh or frozen

½ cup instant corn polenta

3 Tbs corn flour

¼ cup dry white wine

Fresh parsley, chopped

¼ cup olive oil

A pinch of dry oregano

Fresh oregano, chopped

A pinch of salt

Pinch of Salt

1 pound peeled tomatoes

2 Tbsp Cold Water

½ tsp white pepper

¼ cup white wine

Equipment:

Cooking instruction summary:

  1. If the fillets are frozen, thaw them.
  2. Mix corn flour, salt and white pepper.
  3. Dredge the fillets through the flour mixture, and saut them in the oil for 3 minutes on each side.
  4. Sprinkle the fillets with white wine.
  5. Add tomatoes and olives, cook for about 5 minutes.
  6. Before serving, season the fillets with oregano and parsley.
  7. 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. Add some boiling water if needed. Cool slightly and serv with the fish.

 

Step by step:


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.Sprinkle the fillets with white wine.

3. 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.

4. Add some boiling water if needed. Cool slightly and serv with the fish.


Nutrition Information:

Quickview
346k Calories
24g Protein
19g Total Fat
15g Carbs
43% Health Score
Limit These
Calories
346k
17%

Fat
19g
29%

  Saturated Fat
2g
17%

Carbohydrates
15g
5%

  Sugar
4g
5%

Cholesterol
53mg
18%

Sodium
491mg
21%

Alcohol
3g
17%

Get Enough Of These
Protein
24g
50%

Vitamin K
89µg
85%

Selenium
42µg
61%

Phosphorus
317mg
32%

Vitamin E
4mg
30%

Vitamin A
1499IU
30%

Vitamin C
23mg
28%

Potassium
908mg
26%

Vitamin B6
0.49mg
24%

Vitamin B3
3mg
19%

Vitamin B12
1µg
19%

Magnesium
73mg
18%

Manganese
0.31mg
15%

Fiber
3g
15%

Vitamin B1
0.18mg
12%

Iron
1mg
11%

Folate
41µg
10%

Copper
0.17mg
8%

Vitamin B2
0.13mg
8%

Calcium
77mg
8%

Vitamin D
1µg
8%

Zinc
1mg
7%

Vitamin B5
0.5mg
5%

covered percent of daily need
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