Go Back Download PDF
–+ servings
Cod: Mediterranean Diet Recipes
Christine Dutton

Cod With Heirloom Tomato and Plum Sauce

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4
Calories: 321

Ingredients
 

  • 4 small cod loins (4-6 ounces each)
  • 2 cups heirloom tomatoes, chopped in large chunks
  • 2 tbsp. olive oil, divided
  • 8 plums, chopped into large chunks
  • 1 inch ginger piece, pressed
  • 1 tsp Aleppo pepper
  • 1 tbsp. butter
  • 1/4 cup white wine
  • salt and pepper to taste
  • parsley, chopped (for garnish)

Method
 

  1. Season cod loins with salt and pepper and set aside.
  2. Add 1 Tbsp of olive oil to a frying pan and allow to heat up for 2 minutes. Add tomatoes, plums, ginger and Aleppo pepper (optional). Add salt and pepper to taste. Cook for 15 minutes on medium, stirring occasionally.
  3. Add 1 Tbsp of butter and the remaining olive oil to another frying pan. Heat up for two minutes then add the cod loins to the pan. Cook for about 3 minutes on each side until just turning flaky. Add wine to frying pan and cook for an additional two minutes.
  4. Serve cod covered with tomato and plum sauce. Garnish with parsley.

Nutrition

Calories: 321kcalCarbohydrates: 19gProtein: 32gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 81mgSodium: 129mgPotassium: 1115mgFiber: 3gSugar: 15gVitamin A: 1385IUVitamin C: 25mgCalcium: 47mgIron: 1mg