Provence-Style Cod Casserole

81 Reviews
76% would make this recipe again

Cod stewed with potatoes, tomatoes and onions.

A tasty, one-dish dinner.

This recipe is incompatible with your food profile

Ingredients

??? garlic, finely chopped ???
??? onions, finely chopped ???
??? potatoes, peeled and cut into 1/2 cm slices ???
??? tomatoes, Roma type, cut into 1/2 cm slices ???
??? olive oil ???
??? cod fillet, or hake, cut into large pieces ???
??? dried oregano ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? black olives ???
??? vegetable broth ???

Before you start

Cod may be replaced with any lean, flaky-textured fish.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: Finely chop the garlic and onion. Peel the potatoes then cut them into ½ cm-thick slices. Cut the tomatoes into ½ cm-thick slices.
  3. Heat the oil in a pan over medium heat, then sauté the garlic and onion until they start to caramelize, about 5 min. Add a little salt.
  4. Cover the bottom of a baking dish with about half of the potato slices, then add the tomatoes. Lay the cod pieces over the tomatoes, then add the sautéed garlic and onion. Add the olives and sprinkle with the oregano. Season with salt and pepper to taste. Pour in the broth, then cover with the remaining potato slices.
  5. Cover and cook in the middle of the oven until the potatoes are fully cooked, about 50-55 min. For a nice golden crust, uncover and turn on the top broiler for the last 2 min. Serve directly out of the baking dish.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

380

Fat

6 g

9 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

90 mg

Sodium

280 mg

12 %

Carbohydrate

41 g

14 %

Fibre

6 g

22 %

Sugars

5 g

Net Carbs

35 g

Protein

41 g

Vitamin A

24 %

Vitamin C

57 %

Calcium

8 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin C
Good source of  :
Copper, Fibre, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin E, Zinc
Source of  :
Calcium, Vitamin B2, Vitamin K
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives 4 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

81 Reviews (79 with rating only) 76% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
january 11, 2011 | I would make this recipe again

I was a bit surprised to find a diabete friendly recipe with potatoes, so i decided to replace by sweet potatoes which have a much lower glycemic index. My mother in law was only reading 93 the morning after !

Useful 0
september 14, 2010

As a fish loving family - tried this recipe for supper last night and we weren't fussy. Not a whole lot of flavor and it's lacking in 'satisfaction' - we were hungry again an hour later. Perhaps try something different!

Useful 2

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.