The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
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

  • 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


  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


 vitamin C157%




 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
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
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

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved