Your Recipe

Mediterranean Baked Cod

Ingredient Amount Calories
Butter without salt 56.8g 407kcal
Garlic 9g 13kcal
Tap water 60g 0kcal
Olive oil 14g 124kcal
Onions, red, raw 197g 87kcal
Cod atlantic, raw 2180.388g 1788kcal
Tomatoes, Cherry, Raw 453.592g 82kcal
Olives, ripe, canned (small-extra large) 45g 52kcal

Recipe Instructions:

1 ½ pounds cod fillet
▢1 small red onion OR large shallot, sliced
▢3 cloves garlic crushed
▢1 pound cherry tomatoes halved
▢¼ cup sliced black olives
▢1 tablespoon olive oil
▢1 teaspoon Italian seasoning
▢salt & pepper to taste
▢¼ cup white wine OR water
▢4 tablespoons butter chopped

Prep: Preheat the oven to 400°F. Lightly grease a rectangular baking dish that will comfortably hold all your cod pieces and tomatoes and place the fish inside.
Add vegetables: Scatter the onion, garlic, tomatoes and olives around the fish.
Season: Drizzle the olive oil all over the ingredients in the dish. Sprinkle with Italian seasoning and season with salt and pepper.
Finish and bake: Pour the water into the dish. Scatter the butter evenly over the dish. Bake for 15-20 minutes, or until the tomatoes and fish are cooked.

Nutrition Facts
Portion Size 754 g | ml
Amount Per Portion 638
2670
kcal
kilojoules
% Daily Value *
Total Fat 20g 26%
Saturated Fat 13g 65%
Sodium 386mg 17%
Total Carbohydrate 11g 4%
Dietary Fiber 2.7g 10%
Sugar 5.9g
Protein 106g 212%
Vitamin D 4.9mcg 25%
Calcium 125mg 10%
Iron 3.3mg 18%
Potassium 2630mg 56%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 212.079 mcg 24%
Thiamin [B1] 0.462 mg 38%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 11.945 mg 75%
Pantothenic acid [B5] 0.966 mg 19%
Vitamin B6 1.455 mg 86%
Cobalamin [B12] 4.985 mcg 0%
Floate [B9] 55.66 mcg 0%
Vitamin C 25.779 mg 29%
Vitamin D 4.906 mcg 25%
Vitamin E 5.122 mg 34%
Vitamin K 12.8 mcg 11%
Betaine 0.117 mg 0%
Choline 367.362 mg 67%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 10.7 g 4%
Sugars 5.9 g 12%
Dietary fiber 2.7 g 10%
Carbohydrate 0.8 g 0%
Net carbs 4.9g
Aminoacids
Nutrient Amount DV
Alanine 5.913 g 0%
Arginine 5.861 g 0%
Aspartic acid 10.121 g 0%
Cysteine 1.054 g 0%
Glutamic acid 15.031 g 0%
Glycine 4.695 g 0%
Histidine 2.881 g 0%
Isoleucine 4.511 g 0%
Leucine 7.94 g 0%
Lysine 8.962 g 0%
Methionine 2.886 g 0%
Phenylalanine 3.832 g 0%
Proline 3.47 g 0%
Serine 4.001 g 0%
Threonine 4.3 g 0%
Tryptophan 1.095 g 0%
Tyrosine 3.302 g 0%
Valine 5.038 g 0%
Minerals
Nutrient Amount DV
Calcium 124.79 mg 10%
Copper 0.3 mg 33%
Fluoride 13.69 mcg 0%
Iron 3.26 mg 18%
Magnesium 193.77 mg 46%
Manganese 0.31 mg 13%
Phosphorus 1161.14 mg 93%
Potassium 2630.39 mg 56%
Selenium 181.24 mcg 330%
Sodium 385.82 mg 17%
Zinc 2.78 mg 25%
Other
Nutrient Amount DV
Water 621.015 g 0%
Ash 7.414 g 0%