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Yields:
4 serving(s)
Preparation Time:
20 mins
Cooking Time:
40 mins
Meal type:
Main Dishes
Lunch
Rating:

Not yet rated.

FatSecret Members Average Rating
by member: johncrumpton

Tomato & Thyme Cod Fish

Delicious fish with vegetables meal.

Ingredients

Directions

  1. Heat oil in frying pan then add chopped onions. Fry for 8 minutes or until lightly browned.
  2. Stir in can chopped tomatoes, thyme and soy sauce then bring to a boil.
  3. Simmer for 5 minutes then add frozen cod.
  4. Cover, lower heat and gently cook for 25 minutes or until the cod flakes easily.
  5. Serve hot and enjoy.
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Nutritional Summary:

There are 144 calories in 1 serving of Tomato & Thyme Cod Fish.
Calorie Breakdown: 28% fat, 34% carbs, 38% prot.

Nutrition Facts
Serving Size
per serve
per serve
% RI*
Energy
604 kj
7%
144 kcal
Fat
4.57g
7%
Saturated Fat
0.796g
4%
Monounsaturated Fat
2.483g
Polyunsaturated Fat
0.41g
Carbohydrates
12.42g
5%
Sugar
7.2g
8%
Fibre
2.6g
Protein
13.82g
28%
Salt
0.82g
14%
Cholesterol
0mg
Potassium
127mg
6%
* Reference intake of an average adult (8400 kJ / 2000 kcal)
7%
of RDI*
(144 cal)
7% RDI
Calorie Breakdown:
 
Carbohydrate (34%)
 
Fat (28%)
 
Protein (38%)
*Based on an RDI of 2000 calories

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