Steak Cod with Tomato and Olives is an easy and quick recipe,
ideal to be brought to the table in the kitchen every day. The fish I use in this recipe is frozen, but you can safely use fresh cod and perform the recipe in the same way … the result will be even better! The advantage of using frozen fish, however, is that it can be kept in the freezer and cooked whenever you feel like it! Steak Cod with Tomato and Olives is so good that I recommend eating it accompanied by lots of bread; in this kind of recipes, enriched by their delicious sauce, making the shoe is a pleasure!
Cooking time: 15 min
Ready in Ready in: 15 min
INGREDIENTS FOR STEAK COD
300 g cod in slices (I used frozen ones)
300 g tomato pulp
10 pitted olives (green or black)
1/2 glass of white wine
1 clove of garlic
Salt and Pepper To Taste.
Oregano to taste
Chopped parsley to taste
Olive oil to taste
Amount per serving Calories 410
BUT HOW GOOD IS THE STEAK COD?
Everyone is aware of the benefits that fish can bring to the diet, but the particular properties of cod, one of the bluefish species most present in the Mediterranean Sea, of a colour tending to white and rich in nutritional values, are not always known.
We see below why it is important to take large quantities of cod in your diet.
It has low-calorie content, in particular, it is very low in fat and high in protein, so it is particularly suitable for people who observe a diet.
Cod is also rich in Omega 3 fatty acids, able to counteract the production of free radicals, responsible for premature ageing, as well as bad cholesterol (Ldl) and triglycerides, thus promoting the well-being of the cardio-circulatory system.
The anticoagulant properties of the essential fatty acids of which cod is rich, together with their anti-inflammatory properties, contribute significantly to maintaining good general health, as well as preventing the risk of diseases of the cardiovascular system.
A precious source of vitamins
Cod liver oil, thanks to its high content of vitamin E and carotene, as well as iodine, taken regularly promotes the strengthening of the immune system and the absorption of calcium, as well as performing a powerful antioxidant action together with Omega fatty acids -3.
Suitable for everyone
The particular digestibility of the cod makes it finally suitable for both adults and children and the elderly, but also for people with celiac disease, as it is completely gluten-free.
In order to keep its nutritional values unchanged, steaming cod is recommended. To vary the intake, while keeping the quantities high in your diet, you can experiment with various recipes including some typical ones such as Vicenza-style cod and stockfish Ancona.
Preparation of STEAK COD
In a large pan, brown a clove of garlic in a drizzle of olive oil. Ready the sauté, add the tomato pulp, then place the cod slices. Season with salt, pepper, a little oregano and chopped parsley. Now add the wine, cover with a lid and cook everything for about ten minutes on low heat.
After 10 minutes, mix and add the Denoccionale olives, then continue cooking for another few minutes. If the cooking surface has dried too much, do not hesitate to add a drop of water to your stewed fish.
Here’s the stewed cod with tomato and olives served on the table! I advise you to accompany it with good bread … making the shoe in this kind of dish is really a pleasure!
You may also be interested LEMON COD RECIPE.