Tuscan Cod Recipe

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


Submitted by wagrph

Makes 2 servings



from The Complete Step by Step Low Carb Cookbook

Recipe Ingredients for Tuscan Cod

1 tsp olive oil
1/2 cup thinly sliced onions
1/2 cup diced red bell pepper
1 garlic clove, minced
1 cup chopped tomato
1 tbsp capers
1/4 tsp ground cumin
1/8 tsp crushed red pepper
12 ounce cod

Recipe Directions for Tuscan Cod

  1. Heat oil in a large nonstick skillet over medium high heat

  2. Add onion, bell pepper and garlic

  3. Sautee 2 minutes

  4. Add tomato and next three ingredients

  5. Cook over medium heat 5 minutes, stirring occasionally

  6. Add fish to pan, spooning sauce over fish

  7. Cover and cook 10 minutes or until fish flakes easily when tested with fork (serving size: 1 fillet and 1/2 cup sauce)

Categories

Main Dish

Nutrition Facts
Serving Size 304.8g
Amount Per Serving
Calories
235
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
267mg
11%
Potassium
697mg
20%
Total Carbohydrates
7.9g
3%
Dietary Fiber
2.1g
8%
Sugars
4.2g
Protein
40.3g
Vitamin A 30% Vitamin C 72%
Calcium 5% Iron 8%
* 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
A
  Good points
  • Low in saturated fat
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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