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Portuguese Cod Fillets

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Ingredients
  Cod fillets/Haddock fillets 4
  All purpose flour 25 Milliliter (2 Tablespoon)
  Margarine 15 Milliliter (1 Tablespoon)
  Corn oil 25 Milliliter (2 Tablespoon)
  Onion 1 , sliced
  Garlic 15 Milliliter, chopped (1 Tablespoon)
  Tomatoes 28 Ounce, diced (796 Milliliter)
  Cayenne pepper 1⁄2 Teaspoon (2 Milliliter)
  Basil 25 Milliliter, chopped (2 Tablespoon)
  Oregano 25 Milliliter, chopped (2 Tablespoon)
  Parsley 25 Milliliter, chopped (2 Tablespoon)
  Potatoes 2 Cup (32 tbs), pre cooked, sliced (500 Milliliter)
Directions

Preheat the oven to 190°C (375°F).
Dip the fillets in flour and coat well.
Melt the margarine in a non-stick pan over medium heat and add the oil.
Saute the fillets for 2 minutes on each side.
Place the fillets on an oven-ready plate, and add the onion, garlic, tomatoes, Cayenne pepper, fine herbs and potatoes.
Cover with a sheet of aluminum foil and cook for 15 to 20 minutes.

Recipe Summary

Cuisine: 
European
Course: 
Side Dish
Method: 
Saute
Ingredient: 
Seafood
Interest: 
Healthy

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Average: 4.1 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1564 Calories from Fat 410

% Daily Value*

Total Fat 47 g71.7%

Saturated Fat 6.1 g30.6%

Trans Fat 0.1 g

Cholesterol 239.1 mg79.7%

Sodium 401 mg16.7%

Total Carbohydrates 176 g58.7%

Dietary Fiber 36 g144%

Sugars 32.2 g

Protein 125 g250.7%

Vitamin A 271.5% Vitamin C 446.6%

Calcium 76.5% Iron 129.1%

*Based on a 2000 Calorie diet

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Portuguese Cod Fillets Recipe