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Mediterranean Cod With Tossed Penne Pasta Recipe

Mediterranean Cod With Tossed Penne Pasta Recipe

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Mediterranean Cod With Tossed Penne Pasta

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Ingredients:

Serving

6 (4 -5 oz) cod fish fillets, frozen
4 roma tomatoes, diced
1/2 cup kalamata olive, diced
3/4 cup sun-dried tomato, diced ( not oil packed.)
3 tbsp fresh basil, chopped
2 tbsp fresh oregano, chopped
2 -3 garlic cloves, minced
2 tbsp balsamic vinegar
4 tbsp extra virgin olive oil
12 oz penne pasta
salt and pepper , to taste
1/4 cup feta cheese, crumbled

Directions:

Place the frozen fish fillets in a shallow baking dish and cover loosely with foil. Place in preheated 425 degree oven and bake for 18 to 25 minutes or until fish flakes easily with fork.
Bring 2 quarts of water to a boil over medium-high heat, add salt to taste and stir in the penne; cook until al dente, approximately 10 to 12 minutes. Drain the pasta well, reserving 2 to 3 tablespoons cooking liquid.
While fish and pasta cook, mix together the tomatoes, olives, sun-dried tomatoes, basil, oregano, garlic, vinegar and olive oil; add the drained pasta to tomato mixture and toss to combine adding reserved cooking liquid if extra moisture is desired.
Divide the pasta and place on 6 plates, top each with a cooked cod fillet and sprinkle with feta cheese and freshly ground pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	252.1 Kcal (1055 kJ)
Calories from fat	151.83 Kcal
		% Daily Value*
Total Fat	16.87g	26%
Cholesterol	18.88mg	6%
Sodium	341.9mg	14%
Potassium	427.34mg	9%
Total Carbs	14.19g	5%
Sugars	6.04g	24%
Dietary Fiber	3.97g	16%
Protein	8.96g	18%
Vitamin C	9.1mg	15%
Iron	1.2mg	6%
Calcium	66.7mg	7%

Amount Per 100 g
Calories	141.74 Kcal (593 kJ)
Calories from fat	85.37 Kcal
		% Daily Value*
Total Fat	9.49g	26%
Cholesterol	10.61mg	6%
Sodium	192.23mg	14%
Potassium	240.27mg	9%
Total Carbs	7.98g	5%
Sugars	3.4g	24%
Dietary Fiber	2.23g	16%
Protein	5.04g	18%
Vitamin C	5.1mg	15%
Iron	0.7mg	6%
Calcium	37.5mg	7%

* 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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