Mediterranean Cod

1. Rinse fish, pat dry with paper towels. Season fish with salt and pepper to taste.

2. In a large skillet heat 4 tsp of the oil over medium high heat. Add fish and onion. Cook 1 minute, turning once.

3. Top fish with tomatoes, olives and thyme. Reduce heat. Cover and cook 2 minutes.

4. Drizzle with remaining 4tsp oil, sprinkle with basil. Cover and cook 2-3 minutes more or until fish flakes easily with a fork.

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Nutrient	Quantity
Total fats	40.6025 g
Protein	121.5786 g
Carbohydrates	3.7716 g
Energy	892.0937 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2854 g
Water	588.7858 g
Aspartic acid	12.4355 g
Calcium, Ca	120.126 mg
Lutein + zeaxanthin	51.5083 g
Fiber, total dietary	0.7011 g
Fatty acids, total saturated 22:0	0.0464 g
Carotene, beta	29.5798 g
Niacin	14.0837 mg
Fatty acids, total saturated 18:4	0.0068 g
Vitamin A, RAE	84.051 g
Arginine	7.2914 g
Riboflavin	0.4537 mg
Tocopherol, beta	0.0396 mg
Fatty acids, total saturated 20:1	0.214 g
Glutamic acid	18.18 g
Sodium, Na	369.5598 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5606 g
Total lipid (fat)	40.6025 g
Manganese, Mn	0.1646 mg
Fructose	0.5162 g
Proline	4.2897 g
Fatty acids, total saturated 16:0	4.6972 g
Sucrose	0.396 g
Choline, total	446.0087 mg
Sugars, total	1.6986 g
Serine	4.9461 g
Fatty acids, total saturated 18:0	0.9087 g
Fatty acids, total saturated 20:4 undifferentiated	0.1496 g
Vitamin B-6	1.7156 mg
Selenium, Se	225.2826 g
Ash	8.0428 g
Vitamin D	244.8 IU
Fatty acids, total saturated 18:1 undifferentiated	26.0776 g
Pantothenic acid	1.0916 mg
Phenylalanine	4.7371 g
Copper, Cu	0.2097 mg
Betaine	0.0795 mg
Thiamin	0.5355 mg
Retinol	81.6 g
Methionine	3.5847 g
Iron, Fe	2.9063 mg
Carbohydrate, by difference	3.7716 g
Phosphorus, P	1392.5477 mg
Folate, total	55.8232 g
Tocopherol, gamma	0.3002 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.4352 g
Fatty acids, total saturated 22:1 undifferentiated	0.0204 g
Alanine	7.3332 g
Cholesterol	292.4 mg
Valine	6.2453 g
Fatty acids, total saturated 18:2 undifferentiated	3.5541 g
Glycine	5.8251 g
Glucose (dextrose)	0.7882 g
Fatty acids, total saturated 14:0	0.0628 g
Zinc, Zn	3.1361 mg
Isoleucine	5.5894 g
Fatty acids, total polyunsaturated	5.3696 g
Fatty acids, total polyunsaturated 17:1	0.045 g
Leucine	9.8514 g
Tocotrienol, alpha	0.016 mg
Vitamin A, IU	321.7713 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.068 g
Folate, DFE	55.8232 g
Tryptophan	1.3592 g
Vitamin C, total ascorbic acid	9.9991 mg
Phytosterols	85.56 mg
Galactose	0.0024 g
Fatty acids, total saturated 20:0	0.149 g
Tyrosine	4.0931 g
Vitamin B-12	6.188 g
Vitamin K (phylloquinone)	26.1761 g
Fatty acids, total saturated	5.8791 g
Histidine	3.5693 g
Fatty acids, total monounsaturated	26.9112 g
Threonine	5.3202 g
Folate, food	55.8232 g
Fatty acids, total polyunsaturated 17:0	0.0079 g
Vitamin D (D2 + D3)	6.12 g
Cryptoxanthin, beta	0.4063 g
Vitamin D3 (cholecalciferol)	6.12 g
Vitamin E (alpha-tocopherol)	9.5331 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.816 g
Magnesium, Mg	222.2453 mg
Lysine	11.1347 g
Potassium, K	2870.0703 mg
Cystine	1.3006 g
Fluoride, F	0.44 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	8 teaspoons	318.24	0	36
Basil	1 teaspoon	0.2032	0.0234	0.0057
thyme	1 pinch	0.0505	0.0122	0.0008
red onion	0.25	16	3.736	0.04
black olive	0.25 cup	0	0	0
plum tomato	4	0	0	0
cod	24 ounces	557.6	0	4.556