Mexican Cod and Potato Stew

9 30 287
Ingredients Minutes Calories
Prep Cook Servings
25 min 5 min 4
Mexican Cod and Potato Stew
Health Highlights

Ingredients


1 can(s) (16 oz) Diced tomatoes, canned
3/4 cup Frozen yellow corn kernels
1/2 tsp Cumin
1/4 cup Cilantro (coriander) (chopped, plus extra for garnish)
454 gm Red potato (scrubbed, thinly sliced)
2 large shallot(s) Shallots (thinly sliced)
1 tsp Extra virgin olive oil
1/4 tsp Salt and pepper (to taste)
454 gm Atlantic Cod (skinless, cut into 1 1/2-inch chunks)

Instructions


  1. In a medium bowl, stir together tomatoes, corn, cumin, and chopped cilantro; set aside.
  2. In a 2-quart microwave-safe dish with a lid, combine potatoes, shallots, and oil. Season with salt and pepper; spread in an even layer. Cover; microwave on high for 6 minutes.
  3. Place cod in a single layer around the edge of the dish, on top of potatoes. Season with salt and pepper.
  4. Spoon tomato mixture in the center.
  5. Microwave on high until cod is cooked through and potatoes are tender, 9 to 10 minutes.
  6. Gently stir to combine; garnish with cilantro leaves.

Nutrition Facts

Per Portion

Calories 287
Calories from fat 27.7
Calories from saturated fat 4.1
Total Fat 3.1 g
Saturated Fat 0.5 g
Trans Fat 0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.1 g
Cholesterol 49 mg
Sodium 332 mg
Potassium 1588 mg
Total Carbohydrate 42 g
Dietary Fiber 7.7 g
Sugars 8.5 g
Protein 26.3 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 3.8

Energy sources


Pygal54%467.20373554215234204.776042527237610%335.8597856901538270.839989324108237%299.7145642758561159.583742284307454%10%37%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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