Provence-Style Cod Casserole

9 Reviews
100% would make this recipe again

Cod stewed with potatoes and tomatoes.

A tasty, one-dish dinner.

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Preparation : 15 min Cooking : 55 min
370 calories/serving
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Ingredients

4 potatoes, peeled and cut into 1/2 cm slices 800 g
2 tomatoes, cut into 1/2 cm slices 240 g
1 tbsp Garlic-Infused Oil 15 mL
800 g cod fillet, or hake, cut into large pieces
1 tbsp dried oregano 2 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
12 black olives 1/4 cup
1 1/3 cup Allergen-Free Vegetable Broth 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: Peel the potatoes then cut them into ½ cm-thick slices. Cut the tomatoes into ½ cm-thick slices.
  3. 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 garlic-infused oil. 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.
  4. 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

370

Fat

7 g

11 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

90 mg

Sodium

380 mg

16 %

Carbohydrate

37 g

12 %

Fibre

5 g

21 %

Sugars

4 g

Net Carbs

32 g

Protein

40 g

Vitamin A

57 %

Vitamin C

45 %

Calcium

8 %

Iron

25 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives 4 ½
Fats 1

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Reviews

9 Reviews (9 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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