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WHFoods Menu: Mediterranean Cod with Heirloom Tomatoes
This is a great recipe to get great taste with little effort.
WHFoods Menu: Mediterranean Cod with Heirloom Tomatoes Prep and Cook Time: 15 minutes

Ingredients:
  • 6 oz cod fillets, cut in half
  • 2 heirloom tomatoes (or regular tomatoes), diced
  • 1 onion, sliced thin
  • 1 red bell pepper, diced
  • 1/2 cup low-sodium chicken or vegetable broth
  • 2 TBS minced basil
  • 2 TBS minced parsley
  • sea salt and pepper to taste

Directions:

  1. Slice onion and let sit for 5 minutes.
  2. Healthy Sauté onion and bell peppers for 2 minutes.
  3. Add 1/2 cup chicken or vegetable broth, cod fillets and tomatoes.
  4. Cover and cook over medium heat for 3-5 minutes or until fish is flakey.
  5. Add minced basil, parsley, and salt and pepper to taste.
Serves 2

Nutritional Profile

Mediterranean Cod with Tomatoes
1.00 serving
(287.61 grams)
Calories: 186

NutrientDRI/DV

 vitamin C157%

 selenium46%

 protein30%


 phosphorus27%

 vitamin B626%

 vitamin A23%

 vitamin B123%

 vitamin B221%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which WHFoods Menu: Mediterranean Cod with Heirloom Tomatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mediterranean Cod with Tomatoes
1.00 serving
287.61 grams
Calories: 186

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 117.82 mg 157 15.2 excellent
selenium 25.53 mcg 46 4.5 very good
protein 15.16 g 30 2.9 good
vitamin B12 0.69 mcg 29 2.8 good
phosphorus 187.35 mg 27 2.6 good
vitamin B6 0.45 mg 26 2.6 good
vitamin A 203.04 mcg RAE 23 2.2 good
vitamin B1 0.27 mg 23 2.2 good
vitamin B2 0.27 mg 21 2.0 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for WHFoods Menu: Mediterranean Cod with Heirloom Tomatoes

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