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Recipe courtesy of the National Fisheries Institute
Preparation facts
Yield: 6 servings
Ingredients
2 lbs Pacific/True Ling Cod fillets
2 Tbs vegetable oil
3 cloves garlic, slivered
1 medium eggplant
3 med. onions, cut into wedges
2 green peppers, but into 1-inch squares
1/4 tsp pepper
3/4 cup water
2- 1/2 tsp salt
1 egg
1 cup seasoned bread crumbs
1 Tbs chopped fresh dill or 1 tbsp dried dill weed
1/3 cup veg oil
1/4 tsp dried dill weed
3 medium tomatoes
Directions
Rinse fish with cold water; pat dry with paper towels. Cut fish into
6-8 equal size serving portions. Set aside. In large skillet, over medium heat, saute garlic
in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan. Add eggplant and
onion; cook until veg are browned, stirring frequently (about 5 minutes). Stir in green
pepper, pepper, water and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally.
Remove cover and continue cooking until all water has evaporated. Remove vegetable to bowl and
keep warm. Sprinkle remaining 2 tsp salt over fish. In pie plate, beat egg slightly. On wax
paper, combine bread crumbs and dill. Dip fish in egg; coat with bread crumb mixture. In same
skilled, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook
for 6 minutes. Turn and cook for additional 4-5 minutes, or until fish flakes easily when
tested with a fork. Transfer fish to warm serving platter; keep warm. Return veg to skillet.
Sprinkle 1/4 tsp dill weed over tomatoes. Add to vegetable mixture in skillet. Cook over
medium heat, stirring frequently, until tomatoes are heated through. Transfer veg to same
platter as fish. Makes 6-8 servings.
Nutrition facts
Serving Size 1 serving
Calories 410
Calories from Fat 177 (43%)
% Daily Value*
31%Total Fat 20g
9%Saturated
Fat 1.9g
Polyunsaturated Fat 6g
Monounsaturated Fat 10.6g
32%Cholesterol 97mg
43%Sodium 1035mg
28%Potassium 966mg
8%Total
Carbohydrate 25g
14%Dietary
Fiber 3.5g
Sugars 7g
Sugar Alcohols 0g
65%Protein 32g