Baked Creole Cod(Low Calorie)
A flavorful, low-calorie baked cod dish with savory tomatoes and aromatic herbs, perfect for a healthy, satisfying meal suitable for any seafood lover.
Ingredients
Instructions
- Spray a shallow nonstick baking dish with cooking spray and sprinkle with 1 tablespoon of lemon juice.
- Arrange the cod fillets in a single layer in the dish and drizzle with the remaining lemon juice.
- In a bowl, combine the stewed tomatoes, Italian herbs, minced celery, chopped onion, chopped green bell pepper, mushroom pieces, dried thyme, garlic, hot pepper flakes, salt, and pepper.
- Spoon the tomato mixture over the fish fillets.
- Bake uncovered in a preheated 350°F (175°C) oven for 25 to 30 minutes, until the fish flakes easily and the sauce is thick.
Tips & Substitutions
For a zesty twist, consider adding a teaspoon of capers or olives to the tomato mixture. If you're out of cod, any firm white fish like tilapia or haddock can work. Fresh herbs can elevate the dish; try fresh basil or parsley. Adjust the spice level by including more hot pepper flakes or using a spicy tomato sauce.
Serving Suggestions
This Baked Creole Cod pairs beautifully with a side of steamed rice or quinoa for a complete meal. A refreshing salad, such as a Seafood recipes, or roasted vegetables would complement the dish well. Consider serving with a slice of crusty bread to soak up the flavorful tomato sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the cod in a baking dish, cover with foil, and warm in a 350°F (175°C) oven for about 10-15 minutes until heated through. Avoid microwaving to preserve texture.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Creole Cod(Low Calorie) contains roughly 102 calories, with 4g protein, 24g carbohydrates, and 1g fat. It is an excellent source of vitamin C (113% of the Daily Value), iron (60% of the Daily Value), and dietary fiber (34% of the Daily Value), and a good source of vitamin A and potassium. Note that it is relatively high in sodium, at 1986mg per serving (86% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen cod for this recipe?
Yes, frozen cod can be used. Just ensure it is fully thawed and pat dry before baking to prevent excess moisture. This helps in achieving a flaky texture and allows the flavors to meld better.
Is it possible to make this recipe in advance?
Absolutely! You can prepare the dish up to the baking step and refrigerate it for a few hours or overnight. Just cover it tightly with plastic wrap. When ready to cook, simply bake as instructed, adjusting the time if it's chilled.
What can I substitute if I don't have stewed tomatoes?
If you don't have stewed tomatoes, diced tomatoes or crushed tomatoes can be excellent substitutes. You can add a pinch of sugar to balance acidity if using plain diced tomatoes, creating a similar flavor profile for the sauce.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).