Mediterranean Cod

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • 4 fresh cod fillets
  • 8 tsp. olive oil, divided
  • 1/4 red onion, thinly sliced (optional)
  • 4 plum tomatoes, chopped
  • 1/4 cup sliced black and/or green olives
  • Pinch dried thyme, crushed
  • 1 tsp. dried basil, crushed

Directions

Prep Time
10 minutes
Cook Time
15 minutes
Ready in
25 minutes
  1. Rinse fish; pat dry with paper towels. Season fish with salt and pepper to taste.
  2. In a large skillet heat 4 teaspoons of the oil over medium-high heat. Add fish and (if desired) onion. Cook 1 minute, turning once.
  3. Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.
  4. Drizzle with remaining 4 teaspoons oil; sprinkle with basil. Cook, covered, 2 to 3 minutes more or until fish flakes easily with a fork.

Nutritional Information

Serving Size
1
Per Serving
Calories 221, Calories Fat 82, Total Fat 9g, Saturated Fat 1g, Cholesterol 70mg, Sodium 165mg, Carbohydrate 3g, Protein 29g
Serving Size1
Calories221
Calories Fat82
Calories (fat) extra37
Total Fat9g
Total Fat (extra)15
Saturated Fat1g
Saturated Fat (extra)6
Cholesterol70mg
Cholesterol (extra)23
Sodium165mg
Sodium (extra)7
Potassium477mg
Carbohydrate3g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)4
Sugars1g
Protein29g
Omega30g
Vitamin A579IU
Vitamin A (extra)12
Vitamin C10mg
Vitamin C (extra)17
Iron1mg
Iron (extra)6