Spanish-Style Cod with Tomato and Olives
Spanish-style cod pairs tender fish with a pungent tomato sauce brightened by cherry tomatoes, green olives, and marinated Italian vegetables. Garlic, onion, black pepper, cayenne, and paprika add layered warmth, making it a flavorful choice for a weeknight dinner or a relaxed seafood meal.
- Prep20 mins
- Cook15 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spanish-Style Cod with Tomato and Olives, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 16
- Heart Health
- 68
- Metabolic
- 18
- Digestive
- 23
- Inflammatory
- 55
- Performance
- 43
- General Wellness
- 1
Heat butter and olive oil in a large skillet over medium heat. Add onions and garlic; cook until the onions are slightly tender, being careful not to burn the garlic.
- 2
Add tomato sauce and cherry tomatoes; bring to a simmer. Stir in green olives and marinated vegetables; season with black pepper, cayenne pepper, and paprika.
- 3
Add cod fillets; cook over medium heat until the fillets easily flake with a fork, 5 to 8 minutes. Serve immediately.
- Calories 195.78 kcal Moderate 10%
- Protein 22.79 g Good Source 46%
- Carbohydrate 8.76 g 3%
- Total Fat 8.15 g Moderate 10%
- Saturated Fat 2.29 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 56.6 mg Moderate 19%
- Sodium 555.68 mg High 24%
- Dietary Fiber 1.66 g Low Source 6%
- Total Sugars 3.08 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 40.78 mg Low Source 3%
- Iron 1.27 mg Low Source 7%
- Potassium 617.74 mg Moderate 13%
- Vitamin A 83.39 mcg Low Source 9%
- Vitamin C 7.0 mg Low Source 8%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Spanish Style Cod with Tomato and Olives is made with 15 ingredients and serves 6. It takes about 35 mins and is rated medium. Key ingredients include Black Pepper, Butter, Cayenne Pepper, and Cherry Tomato. Each serving provides about 195.78 kcal, and is a good source of protein.
Recipe Questions
- What is Spanish-Style Cod with Tomato and Olives made of?
- The main ingredients are Black Pepper, Butter, Cayenne Pepper, Cherry Tomato, Diced Yellow Onion. The full list of 15 is above.
- How long does it take to make Spanish-Style Cod with Tomato and Olives?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 195.78 kcal. The full nutrition breakdown is above.
- Is Spanish-Style Cod with Tomato and Olives easy to make?
- This recipe is rated medium, with 15 ingredients and 3 steps.
- Is Spanish-Style Cod with Tomato and Olives healthy?
- Spanish-Style Cod with Tomato and Olives has an easyChef Pro health score of 49/100. Per serving, it provides 195.78 calories and 22.79 g of protein, or 46% of the Daily Value. Worth noting per serving: sodium at 555.68 mg (24% of the Daily Value) and saturated fat at 2.29 g (11% of the Daily Value). It contains Fish, Milk, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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