Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Cod and Tomato Bake
With potatoes
20 min., ready in 1 hr
Time:
335
calories
Calories:
Health Score:
88 / 100
Ingredientsfor
- Ingredients
- 3.333 cups small, waxy potatoes (peeled)
- 19 ozs Cod
- 2 Tbsps fresh lemon juice
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 Tbsp butter (melted)
- 1 ½ cups fresh Cherry tomatoes (washed)
- ¾ cup pitted black olives
- 2 Tbsps olive oil
- 2 Tbsps fresh Basil (shredded)
Preparation
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.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
Healthy, because
Healthy, because
This Mediterranean-inspired dish is packed with lean protein from the cod and antioxidants from the tomatoes.
Even smarter
Even smarter
This is a perfect summertime dish when paired with a glass of white wine and a fresh baguette.