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    You are in: Home / Recipes / Cod Gumbo Recipe
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    Cod Gumbo

    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    20 mins

    25 mins

    My Food Coach's Note:

    This is a simple but hearty recipe -- full of flavor, lean protein and fiber!

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Remove fish from freezer, unwrap and let stand 5-10 minutes.
    2. 2
      Sautee the first 3 ingredients in olive oil, 3-4 minutes.
    3. 3
      Add garlic, briefly sauté.
    4. 4
      Add canned tomatoes, chicken broth, basil and pepper.
    5. 5
      Stir fish into mixture. Cover, simmer 15-20 minutes or until fish flakes easily.
    6. 6
      Add parsley to mixture.
    7. 7
      Meanwhile, cook brown rice according to package directions, so that it is finished cooking when cod mixture is ready.
    8. 8
      In individual bowls serve cod mixture over brown rice.

    Ratings & Reviews:

    • on April 13, 2013

      55

      Excellen and easy. I used red peppers instead of green because I had them. Upped garlic a bit. Used fresh tomatoes instead of canned. Added a sprinkle of crushed red pepper for a little extra flavor.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 24, 2010

      55

      I have to admit, I was wary when I saw the ingredient list as it doesn't look like this would have a lot of flavor. I had all of the ingredients on hand (except chicken broth, so we subbed beef), so we tried it. I'm SO glad I was wrong! Out of six family members, only the 5yo didn't care for it. The other kids had 2 or 3 servings and only stopped because we ran out of rice! DH suggested taking the lid off of the gumbo the last half of cooking to thin out the broth (it was more like soup since there's no thickener in it.), plus putting out some hot sauce for those so inclined. We also both thought it could do nothing but benefit, flavor-wise, from a little andouille sausage. DEFINITELY a keeper here and a great way to get the fish, veggies and brown rice into the family! Thanks!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Cod Gumbo

    Serving Size: 1 (324 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 330.8
     
    Calories from Fat 63
    19%
    Total Fat 7.1 g
    10%
    Saturated Fat 1.1 g
    5%
    Cholesterol 32.7 mg
    10%
    Sodium 506.3 mg
    21%
    Total Carbohydrate 46.5 g
    15%
    Dietary Fiber 4.5 g
    18%
    Sugars 6.3 g
    25%
    Protein 20.6 g
    41%

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