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Baked Cod Provencal

 
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Meaty cod baked in a flavourful combination of tomatoes, olives, garlic, herbs reminicent of French Provence.

Yield

4

servings

Prep

15

min

Cook

25

min

Ready

40

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb
 

Ingredients

4 each cod fillets
1 1/4 pound
*
1 medium onions
chopped
2 each garlic cloves
finely chopped
2 tablespoons olive oil
28 ounces tomatoes
drained, chopped
*
1 tablespoon capers
¼ cup basil
fresh, chopped
*
8 each black olives
pitted
*
1 tablespoon lemon juice
1 teaspoon oregano
dried leaf, crumbled
½ teaspoon salt
¼ teaspoon black pepper
*

Directions

Preheat oven to 450℉ (230℃).

Arrange fillets in 8x8x2 inch square baking dish.

Sauté onion and garlic in oil in medium-size skillet over medium heat 3 to 5 minutes or until lightly softened.

Add tomatoes, capers, basil, olives, lemon juice, oregano, salt if using, and pepper.

Simmer, stirring occasionally, 8 minutes.

Spoon sauce over fish.

Bake for about 10 minutes or until cooked through.

Serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 45g (1.6 oz)
Amount per Serving
Calories 7678% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 356mg 15%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 3%
Sugars g
Protein 1g
Vitamin A 0% Vitamin C 9%
Calcium 2% Iron 2%
* based on a 2,000 calorie diet How is this calculated?

 

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