ROASTED COD AND TOMATOES WITH BASIL AND WHITE WINE
This recipe is richer in vegetables, lower in fat and lower in carbs. Adapted from a weight loss website's newsletter.
Provided by lauralie41
Categories One Dish Meal
Time 40m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 400°F
- In a baking dish large enough to eventually accomodate the cod fillets, place the tomatoes in a single layer. Drizzle 1/2 of the olive oil over the tomatoes and sprinkle with kosher salt. Roast the tomatoes until they are very soft, about 15 to 20 minutes.
- Remove the tomatoes from the oven and decrease temperature to 350°F Place tomatoes in a small bowl, add the garlic and basil, toss to combine well and set aside.
- Season the cod fillets with salt and pepper and drizzle remaining olive oil over the fillets. Place the cod in the baking dish the tomatoes were roasted in and pour wine and tomato mixture over the fish. Cover the dish with foil and bake the fish until just cooked through, about 12 to 15 minutes depending on the thickness of the fish. Serve immediately.
Nutrition Facts : Calories 163.4, Fat 4.3, SaturatedFat 0.6, Cholesterol 49.1, Sodium 285.3, Carbohydrate 4.2, Fiber 0.9, Sugar 2.3, Protein 21.1
BAKED COD WITH TOMATO-OLIVE TAPENADE
Make and share this Baked Cod With Tomato-Olive Tapenade recipe from Food.com.
Provided by June Langton
Categories European
Time 35m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat oven to 450 degrees.
- Coat baking sheet with cooking spray.Rubb Cod with 2 tsps oil.Sprinkle with pepper. Place on baking sheet. Bake 15 to 20 mins or until fish flakes with a fork.Meanwhile heat remaining oil in small skillet on medium heat.Add shallot and cook stirring until softened.Add tomatoes and cook stirring about 2 mins,Add olives and capers and cook 30 second more. Stir in oregano and vinegar and remove from heat. Spoon over cod and serve.
Nutrition Facts : Calories 144.7, Fat 5.2, SaturatedFat 0.8, Cholesterol 48.9, Sodium 189.6, Carbohydrate 3.2, Fiber 1.1, Sugar 1.2, Protein 20.8
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