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Cod with Tomato-Olive-Chorizo Sauce and Mashed Potatoes

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $6.21 One serving costs about $6.21 One serving costs about $6.21

$6.21 per serving

14 people like this recipe

14 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 thanksgiving,christmas,gluten-free,dairy-free,healthy,gluten free,dairy free,whole 30 lunch,main course,main dish,dinner
spoonacular Score:96%

Spoonacular Score: 96%

 

Need a gluten free, dairy free, fodmap friendly, and whole 30 main course? Cod with Tomato-Olive-Chorizo Sauce and Mashed Potatoes could be a super recipe to try. For $6.21 per serving, this recipe covers 47% of your daily requirements of vitamins and minerals. This recipe makes 2 servings with 768 calories, 56g of protein, and 47g of fat each. Thanksgiving will be even more special with this recipe. This recipe from Foodista has 14 fans. From preparation to the plate, this recipe takes roughly 45 minutes. Head to the store and pick up salt, cod fillets, plum tomatoes, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 96%. This score is spectacular. Try Tuna Steaks In Spicy Tomato Sauce With Mashed Potatoes, Olive Oil Mashed Potatoes, and Mashed Potatoes with Olive Oil and Herbs for similar recipes.

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. You could try Tramin Pinot Grigio. Reviewers quite like it with a 4.5 out of 5 star rating and a price of about 18 dollars per bottle.

Tramin Pinot Grigio

Bright yellow in color with coppery reflections and clear fruit aromas of pear, citrus, honeysuckle, tropical fruits and light spices. Firm, velvety and rich on the palate, with well-integrated acidity. A very round and satisfying wine. Recommended with fish antipasti, risotto with asparagus, omelets and pasta

» Get this wine on Wine.com

Ingredients

Servings:
1.76 oz
1.76 oz black olives
black olives
1.1 lb
1.1 lb fresh cod fillets
fresh cod fillets
4 Tbs
4 Tbs fresh parsley
fresh parsley
1 leaf
1 leaf fresh parsley leaves
fresh parsley leaves
1 Tbs
1 Tbs lemon juice
lemon juice
1 Tbs
1 Tbs olive oil
olive oil
2 Tbs
2 Tbs olive oil
olive oil
3.87 cups
3.87 cups canned whole plum tomatoes
canned whole plum tomatoes
1.43 cups
1.43 cups potatoes
potatoes
3.53 oz
3.53 oz trimmed fresh red bell pepper
trimmed fresh red bell pepper
0.5 tsps
0.5 tsps salt
salt
3.53 oz
3.53 oz smoked sausage
smoked sausage
1.76 oz black olives
1.76 oz
black olives
1.1 lb fresh cod fillets
1.1 lb
fresh cod fillets
4 Tbs fresh parsley
4 Tbs
fresh parsley
1 leaf fresh parsley leaves
1 leaf
fresh parsley leaves
1 Tbs lemon juice
1 Tbs
lemon juice
1 Tbs olive oil
1 Tbs
olive oil
2 Tbs olive oil
2 Tbs
olive oil
3.87 cups canned whole plum tomatoes
3.87 cups
canned whole plum tomatoes
1.43 cups potatoes
1.43 cups
potatoes
3.53 oz trimmed fresh red bell pepper
3.53 oz
trimmed fresh red bell pepper
0.5 tsps salt
0.5 tsps
salt
3.53 oz smoked sausage
3.53 oz
smoked sausage

Equipment

paper towels
paper towels
wooden spoon
wooden spoon
frying pan
frying pan
paper towels
paper towels
wooden spoon
wooden spoon
frying pan
frying pan


Instructions

  1. If frozen, thaw completely the cod fillets, and dry them with paper towels. season with salt and set aside.
  2. Peel and quarter the potatoes, and cook in lightly salted water until tender.
  3. Meanwhile, fry the pepper in olive oil for 3-4 minutes.
  4. Add cubed sausage, saut for another 2-3 minutes.
  5. Add the whole plum tomatoes, halve them with a flat end of a wooden spoon.
  6. Stir in olives and parsley, cook the sauce gently for 2 minutes. Set aside.
  7. Drain the potatoes and season with parsley, olive oil and lemon juice. Use a hand masher to mix and mash. Leave in a warm place.
  8. Place the cod fillets into a hot oiled non-stick pan and cook over a high heat for 5 minutes on each side or until golden brown.
  9. Serve with mashed potatoes and sauce.

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

Price Breakdown

Cost per Serving: $6.12
Ingredient
50 grams black olives
500 grams fresh cod fillets
4 Tbs fresh parsley
1 leave fresh parsley leaves
1 Tb lemon juice
1 Tb olive oil
2 Tbs olive oil
240 grams canned whole plum tomatoes
300 grams potatoes
100 grams trimmed fresh red bell pepper
100 grams smoked sausage
Price
$0.39
$7.77
$0.60
$0.04
$0.10
$0.17
$0.33
$0.90
$0.40
$0.50
$1.04
$12.24

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • 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.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
706 Calories
56g Protein
40g Total Fat
29g Carbs
81% Health Score
Limit These
Calories
706
35%

Fat
40g
62%

  Saturated Fat
8g
53%

Carbohydrates
29g
10%

  Sugar
5g
6%

Cholesterol
143mg
48%

Sodium
1557mg
68%

Get Enough Of These
Protein
56g
113%

Vitamin K
158µg
150%

Vitamin C
113mg
138%

Selenium
90µg
129%

Vitamin A
3446IU
69%

Phosphorus
666mg
67%

Vitamin B6
1mg
66%

Potassium
2199mg
63%

Manganese
1mg
58%

Vitamin B12
3µg
51%

Vitamin B3
9mg
48%

Vitamin E
7mg
47%

Copper
0.86mg
43%

Iron
7mg
42%

Magnesium
146mg
37%

Fiber
7g
29%

Vitamin B1
0.44mg
29%

Folate
100µg
25%

Vitamin B2
0.38mg
22%

Zinc
3mg
21%

Vitamin D
2µg
19%

Vitamin B5
1mg
14%

Calcium
129mg
13%

covered percent of daily need

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