Baked Cod Portuguese Recipe

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Baked Cod Portuguese
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Ingredients:

Directions:

  1. Melt half the butter in a shallow flameproof casserole dish that is big enough to hold all the pieces of cod in a single layer.
  2. Fry the cod, skin-side down, for 1 minute, until crisp and golden. Carefully remove from the dish and set aside.
  3. Add the onion to the dish and fry gently for 5 minutes, until softened.
  4. Add the plum tomatoes, sun-dried tomatoes, stock and white wine. Bring to the boil and simmer for 10 minutes, until slightly reduced and thickened.
  5. Preheat the oven to 400°F.
  6. Place the cod skin-side up on top of the onion and tomato mixture, transfer the casserole dish to the oven and bake for 5-6 minutes - less if the pieces of cod are thin.
  7. Remove from the oven and lift the cod out on to a warm plate. Return the dish to the stove over a high heat, add the remaining butter and reduce by boiling rapidly for about 4 minutes, stirring now and then, to make a really thick sauce.
  8. Stir in the parsley, season with salt and pepper and cook for 30 seconds more.
  9. Spoon the sauce on to four warm plates, put the cod on top and garnish with parsley sprigs and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 378.61 Kcal (1585 kJ)
Calories from fat 165.51 Kcal
% Daily Value*
Total Fat 18.39g 28%
Cholesterol 153.02mg 51%
Sodium 818.09mg 34%
Potassium 922.84mg 20%
Total Carbs 7.54g 3%
Sugars 3.67g 15%
Dietary Fiber 1.61g 6%
Protein 36.88g 74%
Vitamin C 16.9mg 28%
Vitamin A 0.2mg 7%
Iron 0.2mg 1%
Calcium 46.9mg 5%
Amount Per 100 g
Calories 83.28 Kcal (349 kJ)
Calories from fat 36.41 Kcal
% Daily Value*
Total Fat 4.05g 28%
Cholesterol 33.66mg 51%
Sodium 179.96mg 34%
Potassium 203mg 20%
Total Carbs 1.66g 3%
Sugars 0.81g 15%
Dietary Fiber 0.35g 6%
Protein 8.11g 74%
Vitamin C 3.7mg 28%
Calcium 10.3mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.8
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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