Cod Saute

As receitas lá de casa
Reviews(1)
Cod Saute
10
8
250
45

Description

This low calorie cod dish will not only use up any leftover bread lying around your kitchen, it is also easy to prepare. Ready in less than an hour, this dish makes a great weekend lunch for the family.

Ingredients

  • bread (leftover and cubed)
  • 500 grams cod fillets (frozen unsalted)
  • 1 onions (small, finely chopped)
  • 7 garlic cloves (finely chopped)
  • 2 tomatoes (small, or 1 medium tomato, very ripe, finey chopped)
  • cilantro (to taste, finely chopped)
  • olive oil
  • 2 eggs

Directions

  1. 1Begin by breaking the bread into small pieces. Set it aside.
  2. 2Heat a pan with water. When the water starts boiling place the frozen cod, and bring it back to a boil. Turn off the heat, remove the cod and set the water aside.
  3. 3In a large pan place the onion, garlic, tomato and cilantro, all very finely chopped. Sprinkle with olive oil and saute.
  4. 4When the smell of the cooking vegetables begins to fill the room, it's time to add the cod. Let it cook for about 5 minutes. Then add part of the reserved water, which should be kept boiling.
  5. 5Add the bread and let it cook slowly, allowing the bread to absorb the water without crumbling right away. Keep adding water until the bread mix has the desired consistency. Once it does, add more fresh cilantro and the 2 eggs, keeping the heat low and stirring constantly with a spoon to mix the eggs evenly. Serve immediately.
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NutritionView more

250Calories
Sodium8%DV200mg
Fat14%DV9g
Protein55%DV28g
Carbs5%DV14g
Fiber8%DV2g

PER SERVING *

Calories250Calories from Fat80
% DAILY VALUE*
Total Fat9g14%
Saturated Fat1.5g8%
Trans Fat
Cholesterol160mg53%
Sodium200mg8%
Potassium810mg23%
Protein28g55%
Calories from Fat80
% DAILY VALUE*
Total Carbohydrate14g5%
Dietary Fiber2g8%
Sugars4g8%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.