Cod With Tomatoes, Olives And Polenta

FOODISTA
15Ingredients
25Minutes
310Calories

Ingredients

US|METRIC
  • 500 grams cod fillets (fresh or frozen)
  • 3 tablespoons corn flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1/4 cup olive oil
  • 1/4 cup dry white wine
  • 4 medium tomatoes (deseeded, cut into strips)
  • 3/4 cup pitted black olives
  • fresh oregano (chopped)
  • fresh parsley (chopped)
  • 1 cup water
  • 1/4 cup white wine
  • oregano (A pinch of dry)
  • 1 pinch salt
  • 1/2 cup polenta (instant corn)
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    Made it

    Directions

    1. If the fillets are frozen, thaw them.
    2. Mix corn flour, salt and white pepper.
    3. Dredge the fillets through the flour mixture, and sauté them in the oil for 3 minutes on each side.
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    NutritionView More

    310Calories
    Sodium21% DV500mg
    Fat25% DV16g
    Protein49% DV25g
    Carbs5% DV16g
    Fiber16% DV4g
    Calories310Calories from Fat140
    % DAILY VALUE
    Total Fat16g25%
    Saturated Fat2g10%
    Trans Fat
    Cholesterol55mg18%
    Sodium500mg21%
    Potassium980mg28%
    Protein25g49%
    Calories from Fat140
    % DAILY VALUE
    Total Carbohydrate16g5%
    Dietary Fiber4g16%
    Sugars4g8%
    Vitamin A25%
    Vitamin C40%
    Calcium10%
    Iron15%

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

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