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Mediterranean Baked Cod Recipe

2013-09-05
Mediterranean Baked Cod
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  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 10m
  • Ready In : 20m

Nutritional Info

This information is per serving.

  • Calories

    205

  • Total Fat

    8.6g

  • Saturated Fat

    1.2g

  • Cholesterol

    56mg

  • Sodium

    547mg

  • Total Carbohydrates

    12.0g

  • Dietary Fiber

    3.9g

  • Protein

    Protein 22.1g
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This baked cod recipe carries the flavors of the Mediterranean.

It calls for either cod or haddock. Either fish would be perfect because the fillets are not too thin and both fish are mild tasting.

Mediterranean Baked Cod

diabetic recipegluten free recipelow carb label

Ingredients

  • 1 tablespoon butter or olive oil
  • 1 pound cod or haddock fillets
  • 2 cups fresh tomatoes, chopped
  • 2 cups sweet onion, chopped
  • 1 small zucchini, cut in half lengthwise and chopped
  • 3 tablespoons fresh rosemary, chopped
  • 1 lemon, halved
  • 1 teaspoon sea salt
  • 1 tablespoon butter or olive oil
  • 1/2 cup black olives (optional)

Method

Step 1

Preheat the oven to 450ºF (230ºC).

Step 2

Rinse the fish fillets and pat them dry. Lay the fillets flat in a baking dish. Squeeze the juice of one lemon over the fillets. Sprinkle with sea salt.

Step 3

In a skillet, saute the onion with butter or olive oil until tender and softened, but not browned. Combine the onion, tomatoes, rosemary and juice from the remaining lemon half. Spoon this mixture over the fish filets.

Step 4

Bake for 4 to 6 minutes per 1/2 inch (1 cm) thickness of fish, until the fish is opaque. Remove from the oven and let sit for 5 minutes before serving.

Garnish the dish with black olives if you desire. Serve over boiled potatoes or rice.

Serves 4.

Make it Healthier:

This recipe for baked cod fish is already super healthy, with the inclusion of lemon, rosemary and vegetables. That said, the recipe says to use either butter or oil. I think this recipe is tasty, healthier and more authentic if you use olive oil, so I would use that.

diabetic recipe This is a perfect diabetic recipe, with healthy fats, fish and vegetables.


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Mediterranean Baked Cod


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