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Cooking Corner
Mediterranean-Style Cod

Yield: Makes 6 to 8 servings.

Ingredients
2 lbs Pacific/True Ling Cod fillets
3 cloves garlic, slivered
1 medium eggplant
3 medium onions, cut into wedges
2 green peppers, cut into 1-inch squares
1/4 tsp pepper
3/4 cup water
2 1/2 tsp salt
1 egg
1 cup seasoned bread crumbs
1 Tbs chopped fresh dill or 1 tbsp dried dill weed
1/4 tsp dried dill weed
3 medium tomatoes
vegetable oil (1/3 cup to cook fish, 2 Tbs to cook garlic)

Directions

  • Rinse fish with cold water; pat dry with paper towels. Cut into 6 to 8 equal size serving portions. Set aside.
  • In large skillet, over medium heat, sauté garlic in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan. Add eggplant and onion; cook until vegetables are browned, stirring frequently (about 5 minutes). Stir in green pepper, pepper, water, and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally. Remove cover and continue cooking until all water has evaporated. Remove vegetable to bowl and keep warm. (Sprinkle remaining 2 tsp salt over fish.)
  • In pie plate, beat egg slightly. On wax paper, combine bread crumbs and dill. Dip fish in egg; coat with bread crumb mixture. In same skillet, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook for 6 minutes. Turn and cook for additional 4 to 5 minutes, or until fish flakes easily when tested with a fork. Transfer fish to warm serving platter; keep warm.
  • Return vegetables to skillet. Sprinkle 1/4 tsp dill weed over tomatoes. Add to vegetable mixture in skillet. Cook over medium heat, stirring frequently, until tomatoes are heated through. Transfer vegetables to same platter as fish.

Recipe courtesy of the National Fisheries Institute

Nutrition facts (% Daily Value*)
Calories 410
Calories from Fat 177 (43%)
Total Fat 20g (31%)
Saturated Fat 1.9g (9%)
Polyunsaturated Fat 6g
Monounsaturated Fat 10.6g
Cholesterol 97mg (32%)
Sodium 1035mg (43%)
Potassium 966mg (28%)
Total Carbohydrate 25g (8%)
Dietary Fiber 3.5g (14%)
Sugars 7g
Sugar Alcohols 0g
Protein 32g (65%)

*Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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