203729 Health Library | Health and Wellness | Wellmont Health System
  • Tomato-basil Baked Cod

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 267
    Total Fat 10 g
    Saturated Fat 3.5 g
    Sodium 850 mg
    Total Carbohydrate 7 g
    Dietary Fiber 2 g
    Protein 37.5 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Cod filets 2 (6-ounce)
    Salt ¼ + ¼ teaspoon
    Juice of ½ a lemon
    Garlic clove, minced 1
    Medium tomatoes, seeded and diced 2
    Fresh basil, chopped ¼ cup
    Freshly ground pepper to taste
    Part-skim mozzarella, shredded ¼ cup
    Parmesan cheese, grated 2 tablespoons
    Directions
    1. Preheat oven to 425˚F.
    2. Place fish filets on a baking dish. Season with ¼ teaspoon salt and the lemon juice. Cover with aluminum foil and bake for 10 minutes.
    3. Meanwhile, heat oil in a medium skillet over medium-high heat. Add garlic and sauté for 1 minute. Add in tomato and sauté for another 2-3 minutes. Stir in basil and cook for another minute. Season with ¼ teaspoon salt and freshly ground pepper to taste.
    4. Remove fish from the oven and top with tomato-basil mixture. Then sprinkle with shredded mozzarella and grated Parmesan cheese.
    5. Bake in the middle of the oven for another 5-10* minutes.
      *Total cooking time will depend on the thickness of the fish filets. The fish is ready when opaque throughout; check after 5 minutes to avoid overcooking.

    Exchanges5 very lean meats; 1 fat; 1 vegetable; 1 medium-fat meat substitute

    Side Suggestions: Angel Hair PastaCook pasta according to package direction, omitting salt and fat. Drain pasta and return to pot. Drizzle in some olive oil and then stir in fresh, chopped basil and grated Parmesan cheese. Squeeze on fresh lemon juice for extra flavor.

    Side Suggestions: Steamed Green Beans

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