Baked Cod Portuguese

1. Preheat the oven to 375F or 190C and grease an ovenproof dish.

2. Sprinkle the cod with salt, pepper and garlic powder then set aside.

3. Fry the onion, garlic and pepper in a pan to soften. Add the tomatoes and paprika and simmer for about 5 minutes until the sauce is thickened. Taste and add salt and pepper if required.

4. Put your cod in the dish, pour the tomato sauce over and bake in the oven for about 20 minutes until the cod is cooked. Sprinkle the parsley over and serve.

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Nutrient	Quantity
Total fats	28.453 g
Protein	5.6576 g
Carbohydrates	33.0309 g
Energy	385.6619 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2513 g
Water	494.1357 g
Aspartic acid	0.8882 g
Calcium, Ca	84.8428 mg
Lutein + zeaxanthin	1660.6816 g
Fiber, total dietary	9.5391 g
Fatty acids, total saturated 22:0	0.037 g
Carotene, beta	2517.9855 g
Niacin	2.6905 mg
Vitamin A, RAE	233.9411 g
Arginine	0.2944 g
Riboflavin	0.1839 mg
Tocopherol, beta	0.0681 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0208 g
Fatty acids, total saturated 20:1	0.0851 g
Glutamic acid	1.7687 g
Sodium, Na	25.7074 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3442 g
Total lipid (fat)	28.453 g
Manganese, Mn	0.716 mg
Fructose	7.1019 g
Proline	0.1948 g
Fatty acids, total saturated 16:0	3.2894 g
Sucrose	1.7852 g
Choline, total	35.372 mg
Sugars, total	16.7107 g
Serine	0.2003 g
Fatty acids, total saturated 18:0	0.579 g
Vitamin B-6	0.803 mg
Selenium, Se	1.0898 g
Ash	2.6736 g
Fatty acids, total saturated 18:1 undifferentiated	19.416 g
Pantothenic acid	0.6586 mg
Phenylalanine	0.2655 g
Copper, Cu	0.3253 mg
Betaine	0.886 mg
Thiamin	0.2564 mg
Methionine	0.0362 g
Iron, Fe	2.5693 mg
Carbohydrate, by difference	33.0309 g
Phosphorus, P	144.2572 mg
Folate, total	81.0622 g
Tocopherol, gamma	0.655 mg
Lycopene	5747.7811 g
Alanine	0.1769 g
Valine	0.1619 g
Fatty acids, total saturated 18:2 undifferentiated	3.2521 g
Glycine	0.163 g
Carotene, alpha	284.2822 g
Glucose (dextrose)	7.7938 g
Fatty acids, total saturated 14:0	0.0143 g
Zinc, Zn	1.0447 mg
Isoleucine	0.1246 g
Tocopherol, delta	0.0115 mg
Fatty acids, total saturated 12:0	0.0031 g
Fatty acids, total polyunsaturated	3.5034 g
Tocotrienol, gamma	0.0041 mg
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.1917 g
Tocotrienol, alpha	0.268 mg
Vitamin A, IU	4681.0086 IU
Folate, DFE	81.0622 g
Tryptophan	0.0569 g
Vitamin C, total ascorbic acid	162.2816 mg
Phytosterols	120.7672 mg
Galactose	0.0087 g
Fatty acids, total polyunsaturated 18:1 c	0.0737 g
Fatty acids, total saturated 20:0	0.114 g
Tyrosine	0.0891 g
Vitamin K (phylloquinone)	49.2615 g
Fatty acids, total saturated	4.0427 g
Histidine	0.0801 g
Fatty acids, total monounsaturated	19.8795 g
Threonine	0.17 g
Folate, food	81.0622 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	294.986 g
Vitamin E (alpha-tocopherol)	7.0027 mg
Magnesium, Mg	63.6607 mg
Lysine	0.2125 g
Potassium, K	1128.9303 mg
Cystine	0.055 g
Fluoride, F	9.8779 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Olive oil	2 tablespoons	238.68	0	27
Onion	1	64	14.944	0.16
Paprika	2 teaspoons	12.972	2.4835	0.5929
Tomato	1 can	40.2099	8.6898	0.4468
Parsley	0	0	0	0
Garlic Clove	2	0	0	0
green pepper	1	29.8	6.9136	0.2533
cod steak	4 cod	0	0	0