2020/02/28

Italian cod fillet with tomato

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This is a low carbohydrates recipe with Cod fillets. Cod fish is low in fat and work well for this braised dish. It's an extra easy and quick way to fix a superb tasting fish dish!

IMPORTANT NOTE: recipe are quantities for 4 meals, the meal in "MEAL ANALYSIS" is one meal.

Ingredients

500 g cod fillets
400 g canned tomato cubes
120 ml of dry white wine
30 ml of olive oil
70 gr black olives, pitted and sliced
1 small onion
2 cloves of garlic
1 tbsp of parsley, chopped

Preparation method

Heat the olive oil in a large frying pan. Cut the onions and garlic into small pieces. Then fry the onions and garlic in the olive oil until they discolor.
Add the tomato cubes, olives, parsley and white wine. Let this simmer for 5 minutes. Then place the cod fillets in the pan and simmer for another 5-8 minutes over medium heat, until the cod is tender. Serve the cod with a little sauce from the pan.

Nutritional values

Portion size: 1 fillet + sauce

Calories: 236
Fats: 11.5
Carbohydrates: 5.15
Proteins: 23.31

#low-carbohydrates #fish #protein