Mexican Cod and Potato Stew

9 30 307
Ingredients Minutes Calories
Prep Cook Servings
25 min 5 min 4
Mexican Cod and Potato Stew
Health Rating


454 gm Atlantic Cod (skinless, cut into 1 1/2-inch chunks)
1/4 cup Cilantro (coriander) (chopped, plus extra for garnish)
1/2 tsp Cumin
1 can(s) (16 oz) Diced tomatoes, canned
1 tsp Extra virgin olive oil
3/4 cup Frozen yellow corn kernels
454 gm Red potato (scrubbed, thinly sliced)
1 dash Salt and pepper (to taste)
2 large shallot(s) Shallots (thinly sliced)


1. In a medium bowl, stir together tomatoes, corn, cumin, and chopped cilantro; set aside.

2. In a 2-quart microwave-safe dish with a lid, combine potatoes, shallots, and oil. Season with salt and pepper; spread in an even layer. Cover; microwave on high for 6 minutes.

3. Place cod in a single layer around the edge of the dish, on top of potatoes. Season with salt and pepper.

4. Spoon tomato mixture in the center.

5. Microwave on high until cod is cooked through and potatoes are tender, 9 to 10 minutes.

6. Gently stir to combine; garnish with cilantro leaves.

Nutrition Facts

Per Portion

Calories 307
Calories from fat 25.3
Calories from saturated fat 4.1
Total Fat 2.8 g
Saturated Fat 0.5 g
Trans Fat 0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.1 g
Cholesterol 49 mg
Sodium 320 mg
Potassium 1683 mg
Total Carbohydrate 46 g
Dietary Fiber 6.6 g
Sugars 1.9 g
Protein 27.3 g

Dietary servings

Per Portion

Meat 1.3
Vegetables 3.8

Energy sources