DinnerSpanish · 30 min · 2 servingsBacalao fresco con tomate y patata

Fresh cod with tomato sauce and potato

Name: Fresh cod with tomato sauce and potato
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Cuisine: Spanish
Ingredients: 300 g (11 oz) fresh cod fillets (raw weight); 300 g (11 oz) crushed tomatoes (about 1 1/4 cups); 100 g (3.5 oz) red bell pepper, cut into strips (about 1 cup); 50 g (2 oz) thinly sliced onion (about 1/2 cup); 200 g (7 oz) potato boiled in its skin (1 medium); 10 g olive oil (2 teaspoons); Garlic, parsley, and salt to taste

Each serving has 304 kcal, 30.7 g of protein, and 5.1 g of fiber, or 10.1 g of protein per 100 kcal. Ready in 30 minutes; makes 2 servings.

High in protein
High in fiber
Easy to digest
Low energy density
Hydrating

Per serving

304 kcalCalories
30.7 gProtein
5.1 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 10.1 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 7 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

300 g11 ozfresh cod fillets (raw weight)
300 g11 ozcrushed tomatoes (about 1 1/4 cups)
100 g3.5 ozred bell pepper, cut into strips (about 1 cup)
50 g2 ozthinly sliced onion (about 1/2 cup)
200 g7 ozpotato boiled in its skin (1 medium)
10 golive oil (2 teaspoons)

Plus, with no meaningful nutrition (not counted in the table):

Garlic, parsley, and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Cook the onion, bell pepper, and garlic in the oil over medium heat for 8 minutes.
Add the tomatoes and cook for 10 minutes, until the sauce thickens a little.
Lay the cod fillets on the sauce, cover, and cook for 6 to 8 minutes.
Meanwhile, warm the boiled potato and slice it.
Serve the fish with the sauce and potato, topped with chopped parsley.

Why it is filling

Fresh cod is a white fish with almost no fat, so it provides a lot of protein per calorie and is easy to digest. Cooked in the sauce, it stays moist and breaks into flakes, with little chewing needed. The tomato and pepper sauce adds volume and flavor without extra fat.

In numbers, each serving has 30.7 g of protein and 5.1 g of fiber, with an energy density of 63 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.
Hydrating: At least 85 g of water per 100 g of the dish, not counting cooking water.

If your appetite is small

The tomato and pepper sauce freezes well: make a double batch and you have the base for another dinner.
If you don’t feel like hot fish, flake the cold leftovers with the potato and a little oil.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 10.1 g.
Nutrient	Per serving	Whole recipe
Calories	304 kcal	608 kcal
Protein	30.7 g	61.3 g
Carbohydrates	31.3 g	62.6 g
Fiber	5.1 g	10.2 g
Fat	6.6 g	13.2 g
Approximate weight	480 g (17 oz)	960 g (34 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Cod	300 g	246 kcal	53.4 g	0 g
Tomato	300 g	54 kcal	2.6 g	3.6 g
Red bell pepper	100 g	26 kcal	1 g	2.1 g
Onion	50 g	20 kcal	0.6 g	0.9 g
Boiled potato	200 g	174 kcal	3.7 g	3.6 g
Olive oil	10 g	88 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, cod, Atlantic, raw (FDC ID 171955).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.