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Cod Catalan Recipe
|Onion||1 , sliced|
|Garlic||1 Clove (5 gm), minced|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Canned tomatoes||16 Ounce (1 Can Of 16 Ounce)|
|Tomato paste||1 Tablespoon|
|Halved stuffed olives||1⁄3 Cup (5.33 tbs)|
|Freshly ground black pepper||To Taste|
|Cod steaks||1 Pound|
|Lemon||1⁄2 , juiced (For Garnish)|
|Chopped hazelnuts||1⁄4 Cup (4 tbs)|
|Chopped parsley||1 Tablespoon|
Calories 622 Calories from Fat 274
% Daily Value*
Total Fat 30 g46.5%
Saturated Fat 10.1 g50.6%
Trans Fat 0 g
Cholesterol 129.8 mg
Sodium 1366.7 mg56.9%
Total Carbohydrates 42 g13.9%
Dietary Fiber 8.6 g34.4%
Sugars 4.5 g
Protein 49 g98.7%
Vitamin A 56.1% Vitamin C 86.5%
Calcium 18.9% Iron 32.9%
*Based on a 2000 Calorie diet
Add the flour and continue to cook for 1 minute.
Stir in the tomatoes and the tomato puree (paste).
Bring to the boil, stirring, then add the olives and salt and pepper.
Place the cod steaks in a greased shallow ovenproof dish.
Sprinkle with the lemon juice and salt and pepper.
Pour the tomato sauce over the fish.
Cover with foil and cook in a preheated moderate oven (180Â°C/350Â°F, Gas Mark 4) for 25 minutes.
Serve garnished with the hazelnuts and parsley.
Cooking time: 30 minutes