Cod is a great fish to cook and can be cooked in a variety of ways, but it can be quite a dry fish, so it's usually cooked with a sauce. In this blog, we're going to look at how to prepare cod and then how to cook it with a delicious tomato-olive sauce.

Tender cod in a tomato-olive sauce is an excellent diet dish. The low carb content and delicious taste make this recipe perfect for a special dinner or holiday table. Your loved ones will appreciate it!

Health Benefits of The Recipe

Fish is often a favorite food among those living with diabetes, but it isn’t always easy to cook a healthy meal with it. This recipe for cod with tomato-olive sauce is a great meal for those living with diabetes since it’s low in saturated fats and carbohydrates. The dish is also packed with vitamin C, a nutrient that helps to reduce the risk of heart disease, stroke and promotes healthy skin.

Cod with Tomato-Olive Sauce

Cod with Tomato-Olive Sauce

Cod is a great fish to cook and can be cooked in a variety of ways, but it can be quite a dry fish, so it's usually cooked with a sauce. In this blog, we're going to look at how to prepare cod and then how to cook it with a delicious tomato-olive sauce.
Prep Time 20 mins
Cook Time 20 mins
Course Main Course
Servings 4
Calories 247 kcal

Ingredients
  

  • 120 g cod
  • 8 cherry tomatoes
  • 1/4 cup dry white wine
  • 3 garlic cloves finely chopped
  • 3 tbsp olives
  • 2 tbsp olive oil
  • 1/5 tbsp ground pepper
  • 1/5 tbsp salt
  • Arugula for serving

Instructions
 

Fish

  • Heat 1 tablespoon oil in a large skillet over medium heat.
  • Sauté the cod with salt and pepper until golden brown for about 4 to 6 minutes.
  • Spread the fish on a dish; cover it with foil to keep warm.

Sauce

  • Add 1 tablespoon of oil, tomatoes, white wine, and garlic to the pan.
  • Put it on a medium heat and let it evaporate while stirring for 4 to 5 minutes.
  • Add olives and cook for 1 minute.
  • Serve the cod with sauce on a pillow of arugula.

Notes

Nutritional value (per serving)
  • Calories: 247
  • Fat: 11 g
  • Saturated fat: 2 g
  • Proteins: 29 g
  • Carbohydrates: 4 g
  • Cholesterol: 71 mg
  • Sodium: 381 mg
  • Fiber: 1 g
Keyword cod, fish

Conclusion

We hope you enjoyed the cod with tomato-olive Sauce. With this knowledge, we know that you can make the most of your fish recipes. So, what are you waiting for? Make this recipe today! If you want to see more recipes like this, please read the blog.


About the Author

Inez Briand

Inez Briand is the girlfriend of a type 1 diabetic. She has always been interested in traveling, and now that she has a partner with diabetes, her interest in cooking even more healthily has skyrocketed. She loves finding new recipes to cook for her boyfriend and friends, and loves sharing them on Diabetic & Me.

View All Articles