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Sauteed Cod Steaks and Tomatoes with Green Sauce Recipe

Sauteed Cod Steaks and Tomatoes with Green Sauce Recipe

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Sauteed Cod Steaks and Tomatoes with Green Sauce

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Ingredients

Count

Nutrition

172

Calories

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Ingredients:

Serving

1/3 cup watercress leaves, washed well and spun dry
1/2 cup arugula leaves, washed well and spun dry
2 tbsp mayonnaise
1 tsp fresh lemon juice , or to taste
two 6-oz cod steaks (each about 1 inch thick)
1 tbsp olive oil
2 plum tomatoes, seeded and chopped
1 tsp balsamic vinegar

Directions:

In a small food processor blend watercress, arugula, mayonnaise, and lemon juice until leaves are chopped fine and sauce is smooth, adding 1 to 2 teaspoons water if necessary to thin sauce to consistency of thin mayonnaise. Transfer sauce to a small bowl.
Season cod with salt and pepper. In a heavy non-stick skillet heat oil over moderately high heat until hot but not smoking and sauté fish 3 minutes, or until crisp and golden. Turn fish over and sauté 2 minutes more. Move fish to one side of skillet and to other side add tomatoes, vinegar, and salt and pepper to taste. Sauté tomatoes and fish 1 minute, or until tomatoes are just wilted and fish is just cooked through and barely flakes with a fork.
Transfer fish with a spatula to each of 2 plates and spoon tomato mixture on top. Pour some green sauce over fish and serve remaining on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	171.64 Kcal (719 kJ)
Calories from fat	156.6 Kcal
		% Daily Value*
Total Fat	17.4g	27%
Cholesterol	5.8mg	2%
Sodium	95.01mg	4%
Potassium	192.25mg	4%
Total Carbs	3.5g	1%
Sugars	2.71g	11%
Dietary Fiber	0.78g	3%
Protein	1.02g	2%
Vitamin C	12.8mg	21%
Iron	0.1mg	0%
Calcium	22.9mg	2%

Amount Per 100 g
Calories	174.08 Kcal (729 kJ)
Calories from fat	158.82 Kcal
		% Daily Value*
Total Fat	17.65g	27%
Cholesterol	5.88mg	2%
Sodium	96.36mg	4%
Potassium	194.98mg	4%
Total Carbs	3.55g	1%
Sugars	2.75g	11%
Dietary Fiber	0.79g	3%
Protein	1.03g	2%
Vitamin C	13mg	21%
Iron	0.1mg	0%
Calcium	23.2mg	2%

* 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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