Cod Casserole

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0% would make this recipe again

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

2 onions, chopped 14.5 oz
4 cloves garlic, chopped
3 tbsp olive oil 1.5 fl.oz
3 cups canned tomatoes (diced) 1.8 lb
1 tsp salt
ground pepper to taste [optional]
1/4 tsp baking soda 0.1 oz
3 tbsp savory, fresh, chopped 0.8 oz
3 tbsp marjoram, fresh, chopped 0.8 oz
3 potatoes, thinly sliced 1.4 lb
2.3 lbs cod fillet, cut into chunks

Method

  1. In a saucepan, brown the onions and garlic in oil for about 5 minutes over low heat.
  2. Add the tomatoes, salt, pepper, baking soda and half the fine herbs, cover and cook over low heat for 30 minutes.
  3. Add the potatoes and mix. Cover and cook again until desired doneness (roughly 45 minutes).
  4. When the potatoes are cooked, add the fish and the rest of the fine herbs and cook, uncovered, until the fish is done. Be careful not to overcook the fish.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

190

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

40 mg

Sodium

340 mg

14 %

Carbohydrate

19 g

6 %

Fibre

3 g

13 %

Sugars

4 g

Net Carbs

16 g

Protein

20 g

Vitamin A

19 %

Vitamin C

34 %

Calcium

12 %

Iron

32 %
More info

Claims

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

DIABETES Exchange

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

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  • 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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