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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Food Trivia

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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