Spicy Cod
Flaky cod simmered in a spicy sauce.
Serves: 6 person(s) Change
Preparation Time: 20 mins
Cooking Time: 15 mins
Yield: 6 x approx. 1 cup servings
Ingredients
- 1 lb skinless cod fillets
- 1 Tbsp lime juice
- 2 tsp olive oil
- 1 medium onion, finely diced
- 1 green bell pepper, seeded and sliced
- 1 clove garlic, crushed
- 1/2 tsp cayenne
- 1 pinch of salt
- 1 (14 oz) can diced tomatoes
Directions:
Cut the cod into one-inch chunks. Sprinkle with lime juice. Set aside.
Heat oil in large non-stick skillet; fry the onion, bell pepper and garlic until softened. Add cayenne and salt.
Add the cod and tomatoes to pan. Bring to a boil, then cover and simmer until the fish flakes easily (about 5 minutes).
Variations:
Can serve hot with rice or potatoes.
Serving suggestion is not included in the nutritional analysis.
Nutritional Info (per serving)
| CALORIES | 100 cals |
| Kilojoules | 418 kJ |
| Fat | 2.2 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 28 mg |
| Sodium | 220 mg |
| Carbohydrates | 5.8 g |
| Fiber | 1.4 g |
| Total Sugars | 2.9 g |
| Protein | 14.5 g |
| Calcium | 34.0 mg |
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