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Mediterranean-Style Cod

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Mediterranean-Style Cod

Recipe Image

Make it a Meal

Add these dishes to make a full meal:

Roasted Pepper and Tortellini Soup

Fresh Baby Spinach with Wild Mushrooms

Pear Crisp

Wine Pairings

Preparation facts

Yield: 6 servings

Ingredients

2 lbs Pacific/True Ling Cod fillets

2 Tbs vegetable oil

3 cloves garlic, slivered

1 medium eggplant

3 med. onions, cut into wedges

2 green peppers, but into 1-inch squares

1/4 tsp pepper

3/4 cup water

2- 1/2 tsp salt

1 egg

1 cup seasoned bread crumbs

1 Tbs chopped fresh dill or 1 tbsp dried dill weed

1/3 cup veg oil

1/4 tsp dried dill weed

3 medium tomatoes

Directions

Rinse fish with cold water; pat dry with paper towels. Cut fish into 6-8 equal size serving portions. Set aside. In large skillet, over medium heat, saute garlic in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan. Add eggplant and onion; cook until veg are browned, stirring frequently (about 5 minutes). Stir in green pepper, pepper, water and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally. Remove cover and continue cooking until all water has evaporated. Remove vegetable to bowl and keep warm. Sprinkle remaining 2 tsp salt over fish. In pie plate, beat egg slightly. On wax paper, combine bread crumbs and dill. Dip fish in egg; coat with bread crumb mixture. In same skilled, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook for 6 minutes. Turn and cook for additional 4-5 minutes, or until fish flakes easily when tested with a fork. Transfer fish to warm serving platter; keep warm. Return veg to skillet. Sprinkle 1/4 tsp dill weed over tomatoes. Add to vegetable mixture in skillet. Cook over medium heat, stirring frequently, until tomatoes are heated through. Transfer veg to same platter as fish. Makes 6-8 servings.

West Coast Fisheries

Recipe courtesy of the National Fisheries Institute

Nutrition facts

Serving Size 1 serving
Calories 410
Calories from Fat 177 (43%)
% Daily Value*
31%Total Fat 20g
9%Saturated Fat 1.9g
Polyunsaturated Fat 6g
Monounsaturated Fat 10.6g
32%Cholesterol 97mg
43%Sodium 1035mg
28%Potassium 966mg
8%Total Carbohydrate 25g
14%Dietary Fiber 3.5g
Sugars 7g
Sugar Alcohols 0g
65%Protein 32g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.



*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.
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