Baked Cod Spanish Style

1. Cut cod into 1/2 inch strips (the whole fish fillet is ok ).

2. Sprinkle with salt and pepper.

3. Place on an olive oil coated baking sheet.

4. Sprinkle with onion and bell pepper.

5. Pour tomatoes and black olives around cod.

6. Bake in hot oven 375 degrees Fahrenheit until fish is just tender, about 30 minutes.

7. Remove fish to serving platter.

8. Mix flour with a little water and pour over the sauce.

9. Pour over fish; garnish with watercress if desired.

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Nutrient	Quantity
Total fats	20.4149 g
Protein	167.0653 g
Carbohydrates	36.6268 g
Energy	1025.0509 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1329 g
Water	1131.2464 g
Aspartic acid	17.1766 g
Calcium, Ca	218.0895 mg
Lutein + zeaxanthin	6.4 g
Fiber, total dietary	5.927 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	935.8 g
Niacin	20.496 mg
Fatty acids, total saturated 18:4	0.0091 g
Vitamin A, RAE	195.2002 g
Arginine	9.9608 g
Riboflavin	0.7426 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total saturated 20:1	0.178 g
Glutamic acid	25.8138 g
Sodium, Na	531.3711 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3177 g
Total lipid (fat)	20.4149 g
Manganese, Mn	0.7309 mg
Fructose	2.064 g
Proline	5.8208 g
Fatty acids, total saturated 16:0	2.4917 g
Sucrose	1.584 g
Choline, total	624.7413 mg
Sugars, total	17.5959 g
Serine	6.733 g
Fatty acids, total saturated 18:0	0.5636 g
Fatty acids, total saturated 20:4 undifferentiated	0.1995 g
Vitamin B-6	2.6751 mg
Selenium, Se	303.4784 g
Ash	12.4876 g
Vitamin D	326.4007 IU
Fatty acids, total saturated 18:1 undifferentiated	10.3166 g
Pantothenic acid	3.0149 mg
Phenylalanine	6.4563 g
Copper, Cu	0.5721 mg
Betaine	0.1735 mg
Thiamin	0.9383 mg
Retinol	108.8002 g
Methionine	4.8225 g
Iron, Fe	5.2685 mg
Carbohydrate, by difference	36.6268 g
Phosphorus, P	1972.215 mg
Folate, total	118.5618 g
Tocopherol, gamma	0.112 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.5803 g
Fatty acids, total saturated 22:1 undifferentiated	0.0272 g
Alanine	9.923 g
Cholesterol	389.8676 mg
Valine	8.4659 g
Fatty acids, total saturated 18:2 undifferentiated	1.6255 g
Glycine	7.8994 g
Carotene, alpha	210.6 g
Glucose (dextrose)	3.152 g
Fatty acids, total saturated 14:0	0.0888 g
Zinc, Zn	4.62 mg
Isoleucine	7.5686 g
Fatty acids, total polyunsaturated	3.7983 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	13.3265 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	2099.2675 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0907 g
Folate, DFE	118.5618 g
Tryptophan	1.8581 g
Vitamin C, total ascorbic acid	84.0867 mg
Phytosterols	53.835 mg
Fatty acids, total saturated 20:0	0.0559 g
Tyrosine	5.5592 g
Vitamin B-12	8.2507 g
Vitamin K (phylloquinone)	36.9437 g
Fatty acids, total saturated	3.2327 g
Histidine	4.8366 g
Fatty acids, total monounsaturated	10.8474 g
Threonine	7.2164 g
Folate, food	118.5618 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Vitamin D (D2 + D3)	8.16 g
Vitamin D3 (cholecalciferol)	8.16 g
Vitamin E (alpha-tocopherol)	8.8088 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	1.088 g
Magnesium, Mg	336.5902 mg
Lysine	15.0256 g
Potassium, K	4536.5818 mg
Cystine	1.7919 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Olive oil	1 tablespoon	119.34	0	13.5
Onion	1	64	14.944	0.16
Tomato	1.5 cups	62.1	13.77	0.54
Pepper	0	0	0	0
flour	1 tablespoon	36.1425	7.9128	0.1402
Bell Pepper	1	0	0	0
black olive	0.25 cup	0	0	0
cod	2	743.4684	0	6.0747
watercress	0	0	0	0