Italian Baked Cod
By 30 Minutes or Less
Add fiber and vitamin A to baked cod in this winning dinner dish!

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  • Prep Time: 30 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, White, Blue

Ingredients

3/4 cup onion, chopped

1 Tbsp black olives, sliced 

1 tsp garlic, minced 

1 tsp basil 

1 Tbsp olive oil

12 oz cod fillets 

1 can (28 oz) tomatoes, diced

Directions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Saute onions and garlic in oil. Add tomatoes, olives, and basil. Simmer until thickened, about 10 minutes.
  3. Place in non-stick baking dish. Top with cod fillets. Bake covered about 10 minutes until fish flakes easily. Serve.

Nutritional Information

  • Calories:    170
  • Carbohydrates:    13g
  • Total Fat:    4.5g
  • Cholesterol:    35mg
  • Saturated Fat:   0.5g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    24%
  • Sodium:    520 mg
  • Protein:    17g
  • Recipe Credit
  • Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.

 

 

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