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Saucy Cod

Canadian.Recipes's picture
  Cod fillets 1 Pound
  All purpose flour 50 Milliliter
  Olive oil 25 Milliliter
  Crumbled feta cheese 250 Milliliter
  Onion 1
  Garlic 3 Clove (15 gm)
  Sweet green pepper 1
  Canned tomatoes 19 Ounce
  Pitted black olives 125 Milliliter
  Dried oregano 2 Milliliter
  Hot pepper flakes 1 Pinch
  Granulated sugar 1 Pinch
  Minced parsley 2 Tablespoon
  Salt To Taste
  Pepper To Taste

Cut cod into serving-size portions; pat dry.
Dredge lightly in flour.
In large skillet, heat half of the oil over medium-high heat; brown cod lightly on both sides.
Arrange cod in 8-inch (2 L) square baking dish; sprinkle with feta.
Pour remaining oil into skillet; cook onion, garlic and green pepper, stirring, until softened, about 4 minutes.
Add tomatoes, crushing with fork; stir in olives, oregano, hot pepper flakes and sugar.
Bring to boil; reduce heat to medium-low and simmer, stirring often, until thickened, about 10 minutes.
Add parsley; season with salt and pepper to taste.
Spoon over fish.
(Dish can be prepared to this point, cooled, covered and refrigerated for up to 8 hours.
Add 5 minutes to baking time.) Bake, uncovered, in 375°F (190°C) oven for about 15 minutes or until bubbling.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.3 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 487 Calories from Fat 226

% Daily Value*

Total Fat 26 g40.2%

Saturated Fat 10.5 g52.4%

Trans Fat 0 g

Cholesterol 104.4 mg34.8%

Sodium 1275.9 mg53.2%

Total Carbohydrates 31 g10.5%

Dietary Fiber 4.8 g19%

Sugars 5.7 g

Protein 34 g67.6%

Vitamin A 59.9% Vitamin C 113.2%

Calcium 40.9% Iron 23.3%

*Based on a 2000 Calorie diet

Saucy Cod Recipe