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Saucy Cod Recipe
|Cod fillets||1 Pound|
|All purpose flour||50 Milliliter|
|Olive oil||25 Milliliter|
|Crumbled feta cheese||250 Milliliter|
|Garlic||3 Clove (15 gm)|
|Sweet green pepper||1|
|Canned tomatoes||19 Ounce|
|Pitted black olives||125 Milliliter|
|Dried oregano||2 Milliliter|
|Hot pepper flakes||1 Pinch|
|Granulated sugar||1 Pinch|
|Minced parsley||2 Tablespoon|
Calories 487 Calories from Fat 226
% Daily Value*
Total Fat 26 g40.2%
Saturated Fat 10.5 g52.4%
Trans Fat 0 g
Cholesterol 104.4 mg
Sodium 1275.9 mg53.2%
Total Carbohydrates 31 g10.5%
Dietary Fiber 4.8 g19%
Sugars 5.7 g
Protein 34 g67.6%
Vitamin A 59.9% Vitamin C 113.2%
Calcium 40.9% Iron 23.3%
*Based on a 2000 Calorie diet
Dredge lightly in flour.
In large skillet, heat half of the oil over medium-high heat; brown cod lightly on both sides.
Arrange cod in 8-inch (2 L) square baking dish; sprinkle with feta.
Pour remaining oil into skillet; cook onion, garlic and green pepper, stirring, until softened, about 4 minutes.
Add tomatoes, crushing with fork; stir in olives, oregano, hot pepper flakes and sugar.
Bring to boil; reduce heat to medium-low and simmer, stirring often, until thickened, about 10 minutes.
Add parsley; season with salt and pepper to taste.
Spoon over fish.
(Dish can be prepared to this point, cooled, covered and refrigerated for up to 8 hours.
Add 5 minutes to baking time.) Bake, uncovered, in 375°F (190°C) oven for about 15 minutes or until bubbling.