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Baked Cod with Orange, Caper and Olive Sauce Recipe

Baked Cod with Orange, Caper and Olive Sauce Recipe

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Baked Cod with Orange, Caper and Olive Sauce

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Ingredients

Count

Nutrition

197

Calories

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Ingredients:

Serving

1 orange
1/2 cup finely chopped seeded plum tomato
1/4 cup fresh orange juice
3 tbsp minced red onion
1 1/2 tbsp fresh lemon juice
4 tsp olive oil
1 tbsp minced pitted kalamata olives
1 tbsp chopped drained capers
1 tsp chopped fresh rosemary
nonstick vegetable oil spray
4 6- oz cod fillet pieces

Directions:

Preheat oven to 500°F. Using vegetable peeler, remove peel and white pith from orange. Cut twenty 2-inch-long, 1/8-inch-wide strips from orange peel and reserve. Chop orange; place in small bowl. Add tomato and next 7 ingredients to chopped orange; stir to blend. Season sauce to taste with salt and pepper. Spray 13 x 9 x 2-inch glass baking dish with nonstick spray. Arrange cod in prepared dish. Sprinkle orange strips evenly over fish. Sprinkle with salt and pepper. Bake until fish is opaque in center, about 10 minutes. Spoon sauce over fish.
Per serving: calories, 221; total fat, 6 g; saturated fat, 1 g; cholesterol, 73 mg. Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	197 Kcal (825 kJ)
Calories from fat	46.12 Kcal
		% Daily Value*
Total Fat	5.12g	8%
Cholesterol	79.9mg	27%
Sodium	606.27mg	25%
Potassium	562.47mg	12%
Total Carbs	8.03g	3%
Sugars	5.25g	21%
Dietary Fiber	1.49g	6%
Protein	26.4g	53%
Vitamin C	30.6mg	51%
Vitamin A	0.3mg	10%
Iron	11.9mg	66%
Calcium	31.9mg	3%

Amount Per 100 g
Calories	72.54 Kcal (304 kJ)
Calories from fat	16.98 Kcal
		% Daily Value*
Total Fat	1.89g	8%
Cholesterol	29.42mg	27%
Sodium	223.25mg	25%
Potassium	207.12mg	12%
Total Carbs	2.96g	3%
Sugars	1.93g	21%
Dietary Fiber	0.55g	6%
Protein	9.72g	53%
Vitamin C	11.3mg	51%
Vitamin A	0.1mg	10%
Iron	4.4mg	66%
Calcium	11.7mg	3%

* 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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