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Add a photoПорций: 6
Ингредиенты
- 1 c. sliced mushrooms
- 1/4 c. minced onion
- 1 x garlic clove chopped
- 2 Tbsp. oil
- 1 can tomatoes - (14 1/2 to 16 ounce) broken up
- 1/4 c. sliced ripe olives
- 1 Tbsp. chopped parsley
- 1/2 tsp oregano crushed
- 1/8 tsp salt
- 1 dsh freshly-grnd black pepper
- 1 lb cod fillets thawed if necessary
- Â Â Warm cooked rice (optional)
Инструкции
- Saute/fry mushrooms, onion and garlic in oil. Add in remaining ingredients except cod; bring to boil. Cook, uncovered, 10 min; stir occasionally.
- Cut cod into serving-sized pcs; add in to tomato mix. Cover and cook over medium heat 8 to 10 min or possibly till cod flakes easily when tested with a fork; baste occasionally. Serve with rice.
- This recipe yields 6 servings.
- Tip: If you like, remove cod and add in a mix of 2 tsp. flour and 1 Tbsp. water to tomato mix. Cook and stir till slightly thickened.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 6 servings | |
| Calories 193 | |
| Calories from Fat 126 | 65% |
| Total Fat 14.14g | 18% |
| Saturated Fat 1.7g | 7% |
| Trans Fat 0.12g | |
| Cholesterol 33mg | 11% |
| Sodium 136mg | 6% |
| Potassium 423mg | 12% |
| Total Carbs 2.43g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.21g | 1% |
| Protein 14.18g | 23% |
