Fish and Shellfish: Fish Dishes: Spicy Cod

Flaky cod simmered in a spicy sauce.

Author: CalorieKing
Date: April 18, 2012

Serves: 6 person(s)
Yield: 6 x approx. 1 cup servings

Preparation Time: 20 mins
Cooking Time: 15 mins


    0.45 kg 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


    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).


    Can serve hot with rice or potatoes.

    Serving suggestion is not included in the nutritional analysis.

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Nutritional Information
(Per Serving)

Calories:100 cals
Kilojoules:418 kJ
Fat:2.2 g
Carbohydrates:5.8 g
Protein:14.5 g
Cholesterol:28.0 mg
Sodium:220 mg
Saturated Fat:0.3 g
Fiber:1.4 g
Calcium:34.0 mg
Total Sugars:2.9 g

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