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Carolyn Scott
Mediterranean cod from the oven
A nice Mediterranean recipe. The main course contains the following ingredients: fish, crumbly potatoes, (roma) tomatoes, black olives without seeds, capers, cod fillet (a 275 g), olive oil, broccoli and semi-skimmed milk.
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Ingredients
Directions
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Peel potatoes, wash, cut into pieces and cook in 20 minutes.
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Preheat the oven to 200 ° C.
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Wash tomatoes and cut into cubes.
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Chop up the olives and mix with capers and tomato.
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Place cod on greased baking sheet and sprinkle with salt and pepper.
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Prepare the olive mixture on cod and sprinkle with half of oil.
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Cod in the middle of the oven in approx.
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12 min.
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Clean broccoli, divide into florets and boil in 6 minutes.
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Heat milk.
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Making puree from potatoes, warm milk and the rest of oil.
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Season with salt and pepper.
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Serve fish with mashed potatoes and broccoli..
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Nutrition
505Calories
Sodium22% DV535mg
Fat32% DV21g
Protein72% DV36g
Carbs15% DV44g
Fiber24% DV6g
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