1. Food

Baked Cod Provencal

User Rating 5 Star Rating (1 Review)

By

This hearty but low fat fish dish is a cinch to prepare, and perfect for a weeknight supper.

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Ingredients:

  • 4 5-ounce cod fillets
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 28-ounce can chopped tomatoes, drained
  • 1 tbsp capers
  • 1/4 cup fresh basil, chopped
  • 8 pitted black olives, halved
  • 1 tbsp fresh lemon juice
  • 1 tsp dried oregano
  • 1/4 tsp ground black pepper

Preparation:

Preheat oven to 450 degrees. Place cod fillets in an 8-inch x 8-inch square baking dish. Set aside. Spray a nonstick skillet with cooking spray. Saute onion and garlic over a medium heat for about 5 minutes. Add tomatoes, capers, fresh basil, olives, lemon juice, oregano and pepper. Simmer for 5 minutes, stirring occasionally. Spoon sauce over cod and bake for 10 minutes. Garnish with parsley and lemon wedges.

Serves 4.

Per Serving: Calories 220, Calories from Fat 30, Total Fat 3.3g (sat 0.5g), Cholesterol 61mg, Sodium 550mg, Carbohydrate 18.4g, Fiber 4.8g, Protein 29g

User Reviews

Reviews for this section have been closed.

 5 out of 5
good dish for cod, Member rafters13

very good, it might help to cover with aluminum foil for part of the cooking time to save some juices or what i did was added a quarter cup of hot water towards the end and it created more juices which i laddled over the fish.

21 out of 21 people found this helpful.

Related Video
Cod and Olive Topping
  1. About.com
  2. Food
  3. Low Fat Cooking
  4. Holidays and Seasons
  5. Fall
  6. Main Dishes
  7. Baked Cod Provencal - Low Fat Cod Provencal

©2014 About.com. All rights reserved.