Nutrition balance score
Great
Glycemic Index
62
Moderate
Glycemic Load
47
High
Nutrition per serving
Calories472 kcal (24%)
Total Fat3 g (4%)
Carbs75.8 g (29%)
Sugars3.5 g (4%)
Protein34 g (68%)
Sodium479.6 mg (24%)
Fiber5.1 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
season the cod with the salt, garlic, ginger, thyme and pepper then marinade for 1 hour
Bowl
Spoon
fillets cod2
salt
garlic2 cloves
ginger1 Tbsp
thyme
pepper½ tsp
Step 2
add water to the cornmeal until it becomes a paste
Spoon
Bowl
cornmeal1 cup
Step 3
boil the water and add salt
Sauce Pan
water2 cups
salt
Step 4
add the cornmeal then cover for 5 mins
Lid
cornmeal1 cup
Step 5
continue to mix for 10 mins
Wooden Spoon
Step 6
fry the fish in a frying pan for 2-3 mins on each side
Frying Pan
Tongs
Step 7
in a different frying pan, cook the onion, bay leaves and garlic for 2 mins
Frying Pan
Wooden Spoon
onion110g
bay leaves2
garlic cloves2
Step 8
add the tomato passata and cook for 5 mins
tomato passata50g
Step 9
add the water and cook for 10 mins
water½ cup
Step 10
add the fish and cook for 5 mins
fillets cod2
Notes
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