Cod and Tomato Bake

With potatoes
5
Average: 5 (1 vote)
(1 vote)
Cod and Tomato Bake
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
351
calories
Calories

Healthy, because

Even smarter

Nutritional values

This Mediterranean-inspired dish is packed with lean protein from the cod and antioxidants from the tomatoes. 

This is a perfect summertime dish when paired with a glass of white wine and a fresh baguette.

1 serving contains
(Percentage of daily recommendation)
Calorie351 kcal(17 %)
Protein34.85 g(36 %)
Fat13.85 g(12 %)
Carbohydrates25.45 g(17 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A107.28 mg(13,410 %)
Vitamin D1.62 μg(8 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.14 mg(13 %)
Niacin10.89 mg(91 %)
Vitamin B₆0.6 mg(43 %)
Folate40.16 μg(13 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.23 μg(5 %)
Vitamin B₁₂1.42 μg(47 %)
Vitamin C34.63 mg(36 %)
Potassium1,075.1 mg(27 %)
Calcium66.48 mg(7 %)
Magnesium84.63 mg(28 %)
Iron2.58 mg(17 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.32 g
Cholesterol81.7 mg

Ingredients

for
4
Ingredients
3.333 cups small, waxy potatoes (peeled)
19 ounces Cod
2 tablespoons fresh lemon juice
salt (to taste)
freshly ground Black pepper (to taste)
1 tablespoon butter (melted)
1 ½ cups fresh Cherry tomatoes (washed)
¾ cup pitted black olives
2 tablespoons olive oil
2 tablespoons fresh Basil (shredded)
How healthy are the main ingredients?
potatoolive oilBasilsalt

Preparation steps

1.
Boil the potatoes in salted water for about 15 to 20 minutes; or until tender crisp.
2.
Rinse the fish fillets under cold running water and pat dry with paper towels. Cut the fish into portion-sized pieces; sprinkle with lemon juice and season with salt and pepper. Set aside.
3.
Preheat oven to 375º F. Brush the bottom and sides of an 11 x 7-inch casserole dish with melted butter.
4.
Drain the potatoes; leave in the pan to steam dry and slice thickly.
5.
Place the fish into the buttered oven-proof dish and scatter with sliced potatoes, tomatoes and olives. Season with salt and pepper and drizzle with olive oil.
6.
Bake for about 20 minutes. Remove from oven and garnish with shredded basil. Serve.

Comments

 
This looks like a real treat!! :D