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Baked Cod Provencal

User Rating 5 Star Rating (1 Review)

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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.

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