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French Cod Lunch Recipe

Looking for an easy French cod lunch recipe? Learn how to make French cod lunch using healthy ingredients.


Submitted by hon

Makes 4 servings



Provencal cod in tomato and garlic, can be served with couscous, rice or mashed potato and salad.

Recipe Ingredients for French cod lunch

28 oz tomatoes
1 small onion
4 garlic cloves
1/2 cup olive oil
2 g bay leaf
1/2 tsp salt
1/2 tsp pepper
24 oz cod

Recipe Directions for French cod lunch

  1. used peeled canned tomatoes, strain the juice. put in to a food processor and lightly chop. finely chop onion & garlic.

  2. Heat 2/3 oil in a large deep skillet over low heat. Add onion and cook for 2 min without colouring, then add tomato liquid, garlic bay leaf and some thyme, cook till reduced by half. Add tomatoes and simmer for 30 min.

  3. cook fish fillets (4 pieces) in remaining oil for 6 min turning over once.

  4. remove bay leaf from sauce pour over fish and season to taste

Categories

Main Dish

Nutrition Facts
Serving Size 417.6g
Amount Per Serving
Calories
467
Calories from Fat
260
% Daily Value*
Total Fat
28.9g
44%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
435mg
18%
Potassium
929mg
27%
Total Carbohydrates
10.9g
4%
Dietary Fiber
2.9g
12%
Sugars
5.9g
Protein
41.0g
Vitamin A 35% Vitamin C 49%
Calcium 6% Iron 11%
* 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
96% confidence
B
  Good points
  • Very high in selenium
  • High in vitamin C
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