COD & TOMATO TRAYBAKE
Cook this simple everyday fish supper with smooth tomato sauce and you will hit four of your 5-a-day
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 8
Steps:
- Heat oven to 220C/200C fan/gas 7. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges.
- Stir in the passata, butter beans and seasoning, then make 4 little areas and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. Sprinkle over the basil and serve with crusty bread, if you like.
Nutrition Facts : Calories 284 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 14 grams sugar, Fiber 8 grams fiber, Protein 37 grams protein, Sodium 2.3 milligram of sodium
GREEK BAKED FISH WITH TOMATOES AND ONIONS
The robust flavors in the tomato sauce work well with a variety of white fishes. If you have traveled in the Greek Islands, chances are you have had this fish. Use a white-fleshed fish that will stand up to the robust flavors in the tomato sauce. From the Monterey Bay Aquarium's list of best choices I recommend Pacific cod or halibut, black cod or striped bass. From the "Good Alternatives" list I recommend Mahi Mahi from United States waters.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 2h15m
Yield Serves 4
Number Of Ingredients 13
Steps:
- Pat the fish dry and season to taste with salt and pepper. Oil one or two baking dishes large enough to accommodate the fish in one layer. Lay the fish in the dish and pour on the lemon juice. Refrigerate for 30 to 60 minutes while you prepare the remaining ingredients.
- Preheat the oven to 375 degrees. Heat the oil over medium heat in a large, heavy skillet and add the onions. Cook, stirring often, until they have softened and begun to color slightly, 8 to 10 minutes. Add a generous pinch of salt and the garlic and cook, stirring, until the garlic is fragrant, 30 seconds to a minute. Stir in the tomatoes, sugar, paprika, cinnamon, dissolved tomato paste, wine, half the parsley and more salt and pepper to taste and bring to a simmer. Simmer uncovered, stirring often, until the sauce has cooked down a bit and is very fragrant, about 15 minutes. Remove from the heat and pour over the fish. Sprinkle on the remaining parsley.
- Place in the oven and bake until the fish is opaque and pulls apart easily with a fork, about 30 minutes. Baste the fish every 10 minutes if it is not submerged in the sauce. Serve hot or warm, with rice, bulgur, or potatoes.
Nutrition Facts : @context http, Calories 427, UnsaturatedFat 9 grams, Carbohydrate 24 grams, Fat 13 grams, Fiber 7 grams, Protein 50 grams, SaturatedFat 2 grams, Sodium 1415 milligrams, Sugar 11 grams
BAKED COD WITH TOMATO AND GREEN ONION
When I get home from work I want something healthy but fast. This is my version of home made fast food. Simple but very tasty. Serves 2
Provided by bikedad
Categories Weeknight
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat Oven to 400 deg F (I used a toaster oven).
- Coat 2 quart shallow glass baking dish with 2 TBSP Olive Oil.
- Place Cod fillet in center of dish.
- brush remaining 1 TBSP Olive Oil over top of fillet.
- Place tomato slices around Cod fillet.
- Sprinkle green onion over tomato slices.
- Grind Sea Salt over top of Cod fillet to taste.
- Sprinkle Paprika over top of Cod fillet.
- Sprinkle Pepper over Cod fillet and tomato slices.
- Sprinkle Garlic Powder only over tomato slices.
- Pour Lemon Juice over tomato slices.
- Bake in 400 deg F oven for 20 minutes or until fish flakes easily.
- Plate up and place tomato/green onion over top of fish.
- Goes great with Quinoa and a colorful vegetable.
Nutrition Facts : Calories 382, Fat 21.9, SaturatedFat 3.1, Cholesterol 97.8, Sodium 709.1, Carbohydrate 4, Fiber 1, Sugar 1.6, Protein 41.2
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