Cod with Zucchini and Tomatoes

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

1/2 shallots 0.8 oz
1 clove garlic, peeled and crushed
1 zucchini, in half-moons 4.6 oz
1 tbsp extra virgin olive oil 0.5 fl.oz
1 tbsp white wine 0.5 fl.oz
2 tomatoes, crushed 8.5 oz
1 leaf fresh basil, finely chopped 0.1 oz
1 lb cod fillet
1/4 tsp ground pepper 0.1 oz

Method

  1. In a small saucepan, sauté the shallots, garlic and zucchini in olive oil over medium heat for 2 minutes.
  2. Add the white wine, tomatoes and basil. Simmer for about 3 minutes, stirring occasionally.
  3. Pour water into the pressure cooker. As soon as steam appears, turn the cooker off for a moment, place the fish fillets side by side in the upper part of the steam cooker and turn it on again.
  4. Cook for about 10 minutes or until the fish flakes easily. Season with pepper, coat the fillets with the sauce and serve.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

140

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

50 mg

Sodium

80 mg

3 %

Carbohydrate

5 g

2 %

Fibre

1 g

6 %

Sugars

2 g

Net Carbs

4 g

Protein

21 g

Vitamin A

25 %

Vitamin C

26 %

Calcium

2 %

Iron

8 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Niacin, Selenium, Vitamin A, Vitamin B12
Good source of  :
Magnesium, Potassium, Vitamin B6
Source of  :
Copper, Folacin, Iron, Manganese, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 2 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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

This recipe is in the following categories

Low Sodium | Kosher | Low Saturated Fat | Artery-healthy | Heart-healthy

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