Cod and Veggies Recipe

Looking for an easy Cod and Veggies recipe? Learn how to make Cod and Veggies using healthy ingredients.


Submitted by phantomenigma

Makes 4 servings



A basic fish stew. You can add or omit whatever you prefer. I use whatever veggies I have in the fridge. 238.25 calories per serving, 953 total. Ideas and changes welcome!

Recipe Ingredients for Cod and Veggies

3 medium whole (2-3/5" dia) Tomatoes, Red, Ripe
1 large Squash, Summer, Zucchini, Includes Skin
1.25 cup Baby Bok Choy
1/2 cup, chopped or diced Peppers, Hot Chili, Green
2 clove Garlic
1.5 tsp Ginger Root
0.75 cup, pieces or slices Mushrooms
2.5 serving Chick Peas Garbanzos
1 cup Spinach
1 cup, chopped Onions
1 serving Tomato Sauce No Salt Added
12 oz Cod Fillets
1/4 tsp Sea Salt
2 tsp Pepper, Black
2 tsp Cumin
0.529 oz Extra Virgin Olive Oil
0.25 Glass Water

Recipe Directions for Cod and Veggies

  1. Wash and cut up all the veggies.

  2. Use half the olive oil and add the veggies to a standard sized (4 quart) pot.

  3. Saute for 10 minutes.

  4. Add the tomato sauce and 1/4 can of water.

  5. While the veggies simmer, cook the cod with the remaining olive oil in a skillet.

  6. Once the cod starts to fall apart, add it to the pot.

  7. Stir.

  8. Add spices and simmer until the veggies have reached the desired consistency.

  9. Add whatever extra spices you desire.

  10. Enjoy!

Categories

Fish, Main Dish, Mediterranean, Simmer

Nutrition Facts
Serving Size 488.0g
Amount Per Serving
Calories
238
Calories from Fat
50
% Daily Value*
Total Fat
5.6g
9%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
554mg
23%
Potassium
915mg
26%
Total Carbohydrates
28.7g
10%
Dietary Fiber
7.6g
30%
Sugars
8.2g
Protein
23.1g
Vitamin A 62% Vitamin C 160%
Calcium 12% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in iron
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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