14 Ingredients
  • 2 medium ripe tomatoes (12 ounces)
  • 3 tablespoons olive oil, preferably Portuguese
  • 2 bay leaves
  • 3 whole allspice berries, cracked and finely chopped
  • 3 or 4 cloves garlic, minced
  • 1 medium green bell pepper (about 6 ounces), thinly sliced
  • 1 medium onion (about 6 ounces), thinly sliced
  • 1/4 cup dry white wine
  • 1/2 cup small black Portuguese or nicoise olives, pitted and rinsed
  • Kosher or sea salt and freshly ground black pepper
  • 1/4 cup olive oil, preferably Portuguese
  • 1 1/2 to 2-pounds hake fillets, trimmed, deboned and skinned; cut into 4 (6 to 8-ounce) portions
  • Kosher or sea salt freshly ground black pepper
  • 2 cups cornmeal
Nutrition
735
37% daily value
4 servings
                                       
                                            high-​fiber, dairy-​free, gluten-​free
     

Fat

44% 28

Saturated

20% 4

Trans

- 0

Monounsaturated

- 19

Polyunsaturated

- 4

Carbs

25% 75

Carbs (net)

- 68

Fiber

26% 7

Sugars

- 6

Sugars, added

- 0

Protein

86% 43

Cholesterol

28% 85

Sodium

49% 1164

Calcium

9% 92

Magnesium

27% 111

Potassium

27% 1286

Iron

31% 6

Zinc

16% 2

Phosphorus

75% 528

Vitamin A

8% 76

Vitamin C

50% 45

Thiamin (B1)

55% 1

Riboflavin (B2)

36% 0

Niacin (B3)

55% 9

Vitamin B6

67% 1

Folate equivalent (total)

75% 301

Folate (food)

- 61

Folic acid

- 141

Vitamin B12

75% 2

Vitamin D

12% 2

Vitamin E

37% 6

Vitamin K

22% 26
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