Baked Codfish  with Vegetables

Baked Codfish with Vegetables

Health Rating
Prep Cook Ready in Servings
15 min 1 h 1 h 15 min 4
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Ingredients


2 leaf Bay leaf
1 cup Broad beans (fava beans), canned (rinsed and drained)
4 fillet (4oz) Atlantic Cod
4 clove(s) Garlic
1/4 cup Olive oil
2 tbsp Parsley, fresh (chopped)
8 potato Potato (small)
2 medium Tomato (could use 4-5 canned, peeled tomatoes)
1/2 cup White wine
2 medium Yellow onion

Instructions


After soaking the cod, remove from the water and dry well with a kitchen towel.

Peel your onions and slice them into half moons, also peel the garlic and chop it up.

Under hot water remove the tomatoes skins and slice them up.

Place some of the olive oil and white wine in a rectangular casserole dish. Spread the onions, garlic, sliced tomatoes, bay leaf, potatoes and beans.

Place the cod on top of all ingredients and drizzle the remaining wine and some olive oil over each fillet.

Bake at 380ºC for about 1 hour or when potatoes and beans are cooked.

While baking, wet the cod with the juice so as not to dry it out. If not enough juice add some water or vegetable broth if available.

Remove from oven and sprinkle with parsley. Serve with a green salad or with boiled rapini or swiss chards.

Suggestion: if using very salted cod, soak it in water overnight or for previous two days while changing the water every 12 hours.

Nutrition Facts

Per Portion

Calories 512  
Calories from fat 141  
Calories from saturated fat 20.4  
Total Fat 15.7  g
Saturated Fat 2.3  g
Trans Fat 0.0  g
Polyunsaturated Fat 2.0  g
Monounsaturated Fat 10.6  g
Cholesterol 49  mg
Sodium 390  mg
Potassium 1844  mg
Total Carbohydrate 57  g
Dietary Fiber 7.9  g
Sugars 5.8  g
Protein 29.9  g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.4
Vegetables 4.6

Energy sources


Pygal 4% 390.204887223 91.4546209694 45% 453.788590783 173.264766804 28% 326.122823531 216.091216033 23% 330.34518228 109.796181498 45% 28% 23% Alcohol Carbohydrates Fat Protein
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