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Cod with tomatoes, olives and polenta

 
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
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $3.34 One serving costs about $3.34

$3.34 per serving

6 people like this recipe

6 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:86%

Spoonacular Score: 86%

 

Cod with tomatoes, olives and polenta might be just the main course you are searching for. One serving contains 368 calories, 25g of protein, and 19g of fat. For $3.35 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. This recipe is liked by 6 foodies and cooks. A mixture of tomatoes, an of oregano, parsley, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the dry white wine you could follow this main course with the White Wine Frozen Yogurt as a dessert. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is outstanding. Try Roasted Cod With Tomatoes and Red Onion, Polenta with Fresh Tomatoes and Parmesan Crisps | Polenta Made Easy, and Creamy Polenta with Mushrooms, Chickpeas, and Olives for similar recipes.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks 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 Luna Nuda Pinot Grigio. Reviewers quite like it with a 4.4 out of 5 star rating and a price of about 14 dollars per bottle.

Luna Nuda Pinot Grigio

Light green lustres run through the radiant straw-yellow color of this wine, whose aroma is rich in fruits, the most striking of which are pears and apples. An excellent balance gives this wine strength and structure. It is dry and smooth on the palate with a pleasant, mineral aftertaste.

» Get this wine on Wine.com

Ingredients

Servings:
0.75 cups
0.75 cups black olives
black olives
1.1 lb
1.1 lb fresh cod fillets
fresh cod fillets
0.5 cups
0.5 cups corn
corn
3 Tbs
3 Tbs corn flour
corn flour
0.25 cups
0.25 cups dry white wine
dry white wine
some
some fresh parsley
fresh parsley
0.25 cups
0.25 cups olive oil
olive oil
1 pinch
1 pinch dry oregano
dry oregano
some
some fresh oregano
fresh oregano
1 pinch
1 pinch salt
salt
1 pinch
1 pinch salt
salt
1 lb
1 lb tomatoes
tomatoes
2 Tbsps
2 Tbsps water
water
0.5 tsps
0.5 tsps white pepper
white pepper
0.25 cups
0.25 cups white wine
white wine
0.75 cups black olives
0.75 cups
black olives
1.1 lb fresh cod fillets
1.1 lb
fresh cod fillets
0.5 cups corn
0.5 cups
corn
3 Tbs corn flour
3 Tbs
corn flour
0.25 cups dry white wine
0.25 cups
dry white wine
some fresh parsley
some
fresh parsley
0.25 cups olive oil
0.25 cups
olive oil
1 pinch dry oregano
1 pinch
dry oregano
some fresh oregano
some
fresh oregano
1 pinch salt
1 pinch
salt
1 pinch salt
1 pinch
salt
1 lb tomatoes
1 lb
tomatoes
2 Tbsps water
2 Tbsps
water
0.5 tsps white pepper
0.5 tsps
white pepper
0.25 cups white wine
0.25 cups
white wine


Instructions

  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 saut them in the oil for 3 minutes on each side.
  4. Sprinkle the fillets with white wine.
  5. Add tomatoes and olives, cook for about 5 minutes.
  6. Before serving, season the fillets with oregano and parsley.
  7. To make polenta, bring the water to the boil, add wine, oregano and the salt. Gradually stir in the instant polenta and cook, stirring constantly, about 5 minutes or until done. Add some boiling water if needed. Cool slightly and serv with the fish.

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

Price Breakdown

Cost per Serving: $3.45
Ingredient
¾ cups black olives
500 grams fresh cod fillets
½ cups corn
3 Tbs corn flour
¼ cups dry white wine
some fresh parsley
¼ cups olive oil
some fresh oregano
1 pound tomatoes
½ teaspoons white pepper
¼ cups white wine
Price
$0.80
$7.77
$0.25
$0.04
$0.81
$0.63
$0.64
$0.21
$1.70
$0.13
$0.81
$13.80

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.

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

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.

  • Don't have any wine in the house? Red wine vinegar and white wine vinegar can be used to deglaze pans. Chicken/beef broth or grape juice can also be used in place of wine in a pinch, especially if a recipe only calls for a small amount.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • 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.

Disclaimer

Nutritional Information

Quickview
346 Calories
24g Protein
19g Total Fat
15g Carbs
43% Health Score
Limit These
Calories
346
17%

Fat
19g
29%

  Saturated Fat
2g
17%

Carbohydrates
15g
5%

  Sugar
4g
5%

Cholesterol
53mg
18%

Sodium
491mg
21%

Alcohol
3g
17%

Get Enough Of These
Protein
24g
50%

Vitamin K
89µg
85%

Selenium
42µg
61%

Phosphorus
317mg
32%

Vitamin E
4mg
30%

Vitamin A
1499IU
30%

Vitamin C
23mg
28%

Potassium
908mg
26%

Vitamin B6
0.49mg
24%

Vitamin B3
3mg
19%

Vitamin B12
1µg
19%

Magnesium
73mg
18%

Manganese
0.31mg
15%

Fiber
3g
15%

Vitamin B1
0.18mg
12%

Iron
1mg
11%

Folate
41µg
10%

Copper
0.17mg
8%

Vitamin B2
0.13mg
8%

Calcium
77mg
8%

Vitamin D
1µg
8%

Zinc
1mg
7%

Vitamin B5
0.5mg
5%

covered percent of daily need

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