Provence-Style Cod Casserole

Provence-Style Cod Casserole

Cod stewed with potatoes, tomatoes and onions.

A tasty, one-dish dinner.

4 servings
Preparation 15 min
Cooking 55 min

380 calories per serving 


Ingredients

2 cloves garlic, finely chopped    
1 onions, finely chopped   200 g
4 potatoes, peeled and cut into 1/2 cm slices   800 g
4 tomatoes, Roma type, cut into 1/2 cm slices   280 g
1 tbsp olive oil   15 mL
800 g cod fillet, or hake , cut into large pieces    
1 tbsp dried oregano   2 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
12 black olives   5 tbsp
1 1/3 cup vegetable broth, low-sodium   330 mL

Before you start

Cod may be replaced with any lean, flaky-textured fish.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: Finely chop the garlic and onion. Peel the potatoes then cut them into ½ cm-thick slices. Cut the tomatoes into ½ cm-thick slices.
  3. Heat the oil in a pan over medium heat, then sauté the garlic and onion until they start to caramelize, about 5 min. Add a little salt.
  4. Cover the bottom of a baking dish with about half of the potato slices, then add the tomatoes. Lay the cod pieces over the tomatoes, then add the sautéed garlic and onion. Add the olives and sprinkle with the oregano. Season with salt and pepper to taste. Pour in the broth, then cover with the remaining potato slices.
  5. Cover and cook in the middle of the oven until the potatoes are fully cooked, about 50-55 min. For a nice golden crust, uncover and turn on the top broiler for the last 2 min. Serve directly out of the baking dish.

Nutrition Facts Table

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

6 g

9 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

85 mg

Sodium

280 mg

12 %

Carbohydrate

41 g

14 %

Fibre

6 g

22 %

Sugars

5 g

Protein

41 g

Vitamin A

25 %

Vitamin C

60 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Calcium, Vitamin B2, Vitamin K
Good source of :
Copper, Fibre, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin E, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Halal | High Fibre | High Iron | High Vitamin D | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Braise/Stew | French

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