Provence-Style Cod Casserole

81 Reviews
76% would make this recipe again

Cod stewed with potatoes, tomatoes and onions.

A tasty, one-dish dinner.

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Preparation : 15 min Cooking : 55 min
380 calories/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] 0.2 g
ground pepper to taste [optional]
12 black olives 1/4 cup
1 1/3 cup 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: 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

per 1 serving (430 g)

Amount

% Daily Value

Calories

380

Fat

6 g

9 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

90 mg

Sodium

280 mg

12 %

Carbohydrate

41 g

14 %

Fibre

6 g

22 %

Sugars

5 g

Net Carbs

35 g

Protein

41 g

Vitamin A

24 %

Vitamin C

57 %

Calcium

8 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C
Good source of  :
Copper, Fibre, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin E, Zinc
Source of  :
Calcium, Vitamin B2, Vitamin K
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 2
Vegetables 1
Meat and Alternatives 4 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

81 Reviews (79 with rating only) 76% would make this recipe again
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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

Top Reviews

View All Reviews
september 14, 2010

As a fish loving family - tried this recipe for supper last night and we weren't fussy. Not a whole lot of flavor and it's lacking in 'satisfaction' - we were hungry again an hour later. Perhaps try something different!

Useful 2
january 11, 2011 | I would make this recipe again

I was a bit surprised to find a diabete friendly recipe with potatoes, so i decided to replace by sweet potatoes which have a much lower glycemic index. My mother in law was only reading 93 the morning after !

Useful 0

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