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Cod and Potato Oreganata

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $0.98

$0.98 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,healthy,pescetarian,dairy free,pescatarian
spoonacular Score:89%

Spoonacular Score: 89%

 

The recipe Cod and Potato Oreganata can be made in about about 45 minutes. Watching your figure? This dairy free and pescatarian recipe has 378 calories, 12g of protein, and 13g of fat per serving. For 98 cents per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. This recipe serves 4. 1 person has made this recipe and would make it again. Head to the store and pick up extra virgin oil, garlic, onion, and a few other things to make it today. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 89%, which is excellent. Similar recipes include Shrimp Oreganata, Clams Oreganata, and Clams Oreganata.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Cod. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Fetzer Vineyards Valley Oaks Pinot Grigio. It has 5 out of 5 stars and a bottle costs about 11 dollars.

Fetzer Vineyards Valley Oaks Pinot Grigio

This Pinot Grigio is clean with a fruit forward character and a crisp acid backbone . There are aromas of mango, pear, orange spice, lemongrass and pineapple. In the mouth, there are flavors of tropical fruit, apples, pears and a nice orange citrus note, balanced with minerality and a wonderful, round finish.

» Get this wine on Amazon.com

Ingredients

Servings:
5
5  cod fish fillets
cod fish fillets
6
6  yukon gold potatoes
yukon gold potatoes
0.5 large
0.5 large sweet onion
sweet onion
0.5 cups
0.5 cups water
water
3 Tbsps
3 Tbsps extra-virgin olive oil
extra-virgin olive oil
2 cloves
2 cloves garlic
garlic
1.5 Tbsps
1.5 Tbsps oregano
oregano
0.5 tsps
0.5 tsps chili flakes
chili flakes
1 cup
1 cup italian seasoned breadcrumbs
italian seasoned breadcrumbs
some
some salt and pepper
salt and pepper
5  cod fish fillets
5
cod fish fillets
6  yukon gold potatoes
6
yukon gold potatoes
0.5 large sweet onion
0.5 large
sweet onion
0.5 cups water
0.5 cups
water
3 Tbsps extra-virgin olive oil
3 Tbsps
extra-virgin olive oil
2 cloves garlic
2 cloves
garlic
1.5 Tbsps oregano
1.5 Tbsps
oregano
0.5 tsps chili flakes
0.5 tsps
chili flakes
1 cup italian seasoned breadcrumbs
1 cup
italian seasoned breadcrumbs
some salt and pepper
some
salt and pepper

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

In a large non stick skillet, pour in 1/2 cup water and 3 tablespoons of extra virgin oil. Place a layer of the Yukon gold potatoes and slices onions in the skillet. Add 1/2 of the garlic slices on the potato/onion layer. Spread the corn around the edges on top of the potatoes Sprinkle 1/2 of the oregano, and 1/4 teaspoon of chili flakes on the potatoes/corn layer. Season with salt and pepper. Sprinkle a tablespoon or two of the breadcrumbs on top of the potatoes. Place the cod pieces in the center of the layered vegetables. Sprinkle the remainder of the seasoned breadcrumbs on the fish. Add the garlic slices Sprinkle on the oregano, garlic slices, and remaining chili flakes. Season with salt and pepper. Drizzle a generous amount of extra virgin olive oil over the fish. Place a cover on the skillet and cook until done. Cooking time will depend on the thickness of the fish and whether the fish used is fresh or frozen. Approximate cooking time 10-15 minutes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.98
Ingredient
5 cod fish fillets
6 yukon gold potatoes
½ larges sweet onion
3 tablespoons extra-virgin olive oil
2 cloves garlic
1.5 tablespoons oregano
½ teaspoons chili flakes
1 cup italian seasoned breadcrumbs
Price
$0.08
$1.81
$0.47
$0.50
$0.13
$0.39
$0.05
$0.47
$3.91

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
377 Calories
11g Protein
12g Total Fat
57g Carbs
84% Health Score
Limit These
Calories
377
19%

Fat
12g
19%

  Saturated Fat
1g
12%

Carbohydrates
57g
19%

  Sugar
3g
4%

Cholesterol
0.84mg
0%

Sodium
485mg
21%

Get Enough Of These
Protein
11g
23%

Manganese
1mg
99%

Copper
1mg
60%

Iron
10mg
59%

Vitamin C
32mg
39%

Vitamin B6
0.76mg
38%

Fiber
9g
37%

Potassium
1211mg
35%

Vitamin K
32µg
31%

Vitamin B1
0.37mg
24%

Vitamin B3
4mg
23%

Folate
93µg
23%

Magnesium
82mg
21%

Calcium
174mg
17%

Phosphorus
169mg
17%

Vitamin B2
0.24mg
14%

Vitamin E
2mg
14%

Selenium
9µg
13%

Vitamin B5
1mg
10%

Zinc
1mg
10%

Vitamin A
164IU
3%

Vitamin B12
0.12µg
2%

covered percent of daily need

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