Your Recipe

Salsa-Simmered Fish

Ingredient Amount Calories
Garlic 6g 9kcal
Olive oil 28g 248kcal
Oregano dried 2g 5kcal
Vinegar red wine 14.9g 3kcal
Cod atlantic, raw 360g 295kcal
Black pepper, ground 0.575g 1kcal
Cumin, ground 5g 19kcal
Tomato sauce, canned, no salt added 453g 109kcal
Salt, kosher 6g 0kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)
INSTRUCTIONS
Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Nutrition Facts
Portion Size 219 g | ml
Amount Per Portion 172
720
kcal
kilojoules
% Daily Value *
Total Fat 8.3g 11%
Saturated Fat 1.2g 6%
Sodium 654mg 28%
Total Carbohydrate 7.5g 3%
Dietary Fiber 2.1g 8%
Sugar 4.1g
Protein 18g 36%
Vitamin D 0.8mcg 4%
Calcium 54mg 4%
Iron 2.5mg 14%
Potassium 746mg 16%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 36.979 mcg 4%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.141 mg 11%
Niacin [B3] 3.072 mg 19%
Pantothenic acid [B5] 0.503 mg 10%
Vitamin B6 0.361 mg 21%
Cobalamin [B12] 0.819 mcg 0%
Floate [B9] 17.872 mcg 0%
Vitamin C 9.403 mg 10%
Vitamin D 0.81 mcg 4%
Vitamin E 3.351 mg 22%
Vitamin K 10.912 mcg 9%
Betaine 0.975 mg 0%
Choline 70.747 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 7.5 g 3%
Sugars 4.1 g 8%
Dietary fiber 2.1 g 8%
Carbohydrate 0.8 g 0%
Net carbs 3.4g
Aminoacids
Nutrient Amount DV
Alanine 1.017 g 0%
Arginine 1.003 g 0%
Aspartic acid 1.862 g 0%
Cysteine 0.188 g 0%
Glutamic acid 3.075 g 0%
Glycine 0.805 g 0%
Histidine 0.497 g 0%
Isoleucine 0.773 g 0%
Leucine 1.351 g 0%
Lysine 1.52 g 0%
Methionine 0.485 g 0%
Phenylalanine 0.672 g 0%
Proline 0.603 g 0%
Serine 0.698 g 0%
Threonine 0.749 g 0%
Tryptophan 0.191 g 0%
Tyrosine 0.565 g 0%
Valine 0.862 g 0%
Minerals
Nutrient Amount DV
Calcium 53.52 mg 4%
Copper 0.18 mg 20%
Fluoride 39.57 mcg 0%
Iron 2.54 mg 14%
Magnesium 52.48 mg 12%
Manganese 0.25 mg 11%
Phosphorus 223.08 mg 18%
Potassium 746.15 mg 16%
Selenium 30.78 mcg 56%
Sodium 654 mg 28%
Zinc 0.75 mg 7%
Other
Nutrient Amount DV
Water 181.045 g 0%
Ash 3.388 g 0%