Baked Cod With Tomatoes

Seafood
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Ingredients

  • 4 cod fillets ⓘ
  • 1 medium size onion, chopped ⓘ
  • 2 cloves garlic, finely chopped
  • 2 Tbsp. olive oil
  • 1 (28 oz.) can tomatoes, drained and chopped ⓘ
  • 1 tsp. Italian seasoning ⓘ
  • 1 tsp. dried leaf basil, crumbled ⓘ
  • juice of 1/2 lemon
  • 1 tsp. dried leaf oregano, crumbled
  • 1/4 tsp. fresh ground pepper ⓘ

Instructions

  1. Preheat oven to 450°.
  2. Arrange fillets in baking dish.
  3. In medium size pan, saute onion and garlic for 3 to 5 minutes until softened. Add drained and chopped tomatoes and balance of ingredients.
  4. Simmer 8 to 10 minutes. Spoon sauce over fish. Bake in
  5. a 450° oven for 10 to 15 minutes or until cooked through. Serves 4.
  6. Less than 200 calories per person.

Nutrition & Diet Analysis (per serving)

471 kcal 24% DV
Protein Fat Carbs

Macronutrients

Protein 6.3g 13% DV
Total Fat 33.7g 43% DV
Carbs 42.3g 15% DV
Fiber 7.7g 28% DV
Sugar 3.2g 6% DV

Electrolytes

Sodium 250mg 11% DV
Potassium 618mg 13% DV

Vitamins & Minerals

Vitamin A 29.5mcg 3% DV
Vitamin C 8mg 9% DV
Vitamin D 0.1mcg
Calcium 144.5mg 11% DV
Iron 5.8mg 32% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

fresh ground pepper tomato onion lemon garlic olive oil

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