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Mediterranean Cod with Tomatoes

Our Mediterranean Cod is so easy to make, you can readily add it to your quick meal repertoire. It's brimming with health-promoting nutrients including vitamin C, vitamin A, and selenium and yet so low in calories—just 186 for an entree. This is one of the reasons that I feature it in Day 2 of The Healthiest Way of Eating Plan.

Prep and Cook Time: 15 minutes Ingredients: 1/3 lb cod fillets, cut in half 2 TBS honey 2 tomatoes, diced 1 onion, sliced thin 1 red bell pepper, diced 1/2 cup low-sodium chicken or vegetable broth 2 TBS minced basil 2 TBS minced parsley sea salt and pepper to taste

Directions:

1. Slice onion and let sit for 5 minutes to bring out its health-promoting properties.
2. Combine honey and tomatoes in a mixing bowl.
3. Healthy Sauté onion and bell peppers for 2 minutes.
4. Add 1/2 cup chicken or vegetable broth, cod fillets and tomato mixture.
5. Cover and cook over medium heat for 3-5 minutes or until fish is cooked.
6. Add minced basil, parsley, and salt and pepper to taste.

Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mediterranean Cod with Tomatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mediterranean Cod with Tomatoes 1.00 serving 287.61 grams 185.83 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 117.82 mg 196.4 19.0 excellent tryptophan 0.17 g 53.1 5.1 very good vitamin A 1964.33 IU 39.3 3.8 very good selenium 25.53 mcg 36.5 3.5 very good protein 15.16 g 30.3 2.9 good vitamin B6 (pyridoxine) 0.45 mg 22.5 2.2 good phosphorus 187.35 mg 18.7 1.8 good vitamin B1 (thiamin) 0.27 mg 18.0 1.7 good vitamin B2 (riboflavin) 0.27 mg 15.9 1.5 good potassium 543.11 mg 15.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Mediterranean Cod with Tomatoes

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