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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (270g) Recipe makes 4 servings |
||
| Calories 195 | ||
| Calories from Fat 60 | (31%) | |
| Amount Per Serving | %DV | |
| Total Fat 6.8g | 10% | |
| Saturated Fat 3.8g | 19% | |
| Monounsaturated Fat 1.6g | ||
| Polyunsaturated Fat 0.6g | ||
| Trans Fat 0.0g | ||
| Cholesterol 64mg | 21% | |
| Sodium 334mg | 13% | |
| Potassium 807mg | 23% | |
| Total Carbohydrate 12.3g | 4% | |
| Dietary Fiber 2.2g | 8% | |
| Sugars 6.4g | ||
| Protein 21.7g | 43% | |
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Baked Fish with Tomatoes
By: Kozmic Blues
May 6, 2003
Another simple, yummy recipe for cod. Please feel free to use fresh herbs in place of the dried. I usually sprinkle the top with some fresh parsley. Can also use fresh tomatoes when they are in season.
SERVES 4
Ingredients
- 1 lb cod fish fillet
- 2 tablespoons butter or margarine
- 1/2 cup onion, finely chopped
- 1/2 cup green pepper, finely chopped
- 1 tablespoon flour
- 1 teaspoon brown sugar
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon dried thyme
- 1 (15 ounce) can diced tomatoes with juice (I like whole, peeled canned tomatoes and I crush them by hand)
- salt and pepper
Directions
1
Preheat your over to 400 degrees.2
Spray a baking dish with non-stick spray.3
Melt butter in a pan over medium heat.4
Add onion and pepper and saute until softened.5
Stir in flour, brown sugar, herbs, salt and pepper to taste, and combine well.6
Gradually stir in tomatoes with juice.7
Bring sauce to a boil.8
Keep stiring until sauce has slightly thickened.9
Place fish fillets in baking dish and top with the sauce.10
Place dish in oven and bake for 12-15 minutes or until fish is cooked through and flakes easily.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Cod
- Main Ingredient > Vegetables > Tomatoes
- Preparation > Time to Make > < 30 mins
- Preparation > Equipment > Oven
- Preparation > Equipment > Stove Top
- Occasion > Dinner Party
Featured Reviews for This Recipe
From: Derf
On Jan 16, 2007
very good, I used basa fish, we loved the oinions, green peppers and the herbs, lovely combination in the sauce! really livened up the fish, thanks for posting, I will make it again.
From: jellyko
On Jan 18, 2006
this was pretty good...my husband liked it and tends to enjoy tomato toppings on fish. I tend to prefer seafood stuffing on fish or batttered but did like flavor of seasoned tomatoes. I do need to keep healthy and this is a good recipe to keep that way.
From: Barb Gertz
On Apr 28, 2005
Delicious, I made it leaving out the green peppers our preference and used diced tomatoes with basil, garlic & oregano and added a 1/4 teaspoon Italian seasoning & made as stated. DH loved this and I will be making this again & again, so EASY. Thank you for posting the recipe is in my cookbook.
From: Evie*
On Jun 23, 2005
Delicious fish dish..I used Tarakihi fillets instead of the cod. It's easy to put together and the result is first class..I liked the sweetness with the brown sugar addition. Great recipe, thanks for sharing.
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