Your Life Your Health: Cod Vera Cruz with Intermountain Healthcare

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Yield: 5 ServingsIngredients:

  • 5 each Fresh 6 oz. Cod loin
  • 1 tbsp. Olive oil
  • ¾ tsp. Black pepper
  • ¾ tsp. Ground cumin
  • ¾ tsp. Ground oregano
  • 1 tbsp. Jalapeno, de-seeded, diced
  • ½ cup Yellow onion, minced
  • 2½ cups Fresh tomato, diced
  • 1¼ tsp. Garlic diced
  • ½ cup Red bell pepper, diced
  • ¼ cup Sliced olives, drained
  • 1½ cups Chicken broth
  • 3 tbsp. Fresh Cilantro, chopped
  • 3 tbsp. Fresh parsley, chopped
Preparations:1. Heat the olive oil in a deep skillet over med-high heat.
  1. Pat the cod dry and season with the pepper, cumin and oregano.
  2. Sear the cod for about 2 minutes per side.
  3. In the same pan, scatter the jalapeno peppers, onion, tomato, garlic, red peppers and olives around the cod.
  4. Cook until the vegetables begin to soften slightly, about 3 minutes.
  5. Add the broth and fresh herbs; bring to a boil, cover , then simmer until the fish is cooked to an internal temperature of 145F. and the vegetables are tender.
  6. Divided evenly serve the vegetables over the cod.
230 Calories/ 270 mg Sodium/ 35% Cal/Fat

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