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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (431g) Recipe makes 6 servings |
||
| Calories 253 | ||
| Calories from Fat 17 | (6%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.9g | 2% | |
| Saturated Fat 0.4g | 1% | |
| Monounsaturated Fat 0.3g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 99mg | 33% | |
| Sodium 301mg | 12% | |
| Potassium 1330mg | 38% | |
| Total Carbohydrate 17.2g | 5% | |
| Dietary Fiber 4.0g | 16% | |
| Sugars 6.6g | ||
| Protein 43.3g | 86% | |
Ingredients
- 6 cod fish fillets
- 3 large onions
- 1 (15 ounce) can stewed tomatoes
- 2 garlic cloves, chopped
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh mint, chopped
- 2 lemons, sliced
- salt and pepper
- olive oil
Directions
1
Rinse fish. Brush baking pan with olive oil. Place fish in pan. Saute onions, garlic, herbs, salt, and pepper. Add stewed tomatoes, crushed. Cook 20 minutes. Pour over fish. Pour a little olive oil over all. Add slices of lemon.2
Bake 325 degrees for 25 to 30 minutes until fish flakes with fork.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Cod
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- Preparation > Time to Make > < 4 hours
- Preparation > Simple > Beginner Cook
- Preparation > Simple > 3 or Less Steps
- Dietary > Lighter Fare
- Dietary > Low in... > Low Fat
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Featured Reviews for This Recipe
From: Chef h&h
On Jan 7, 2008
I used tilapia fillets and fresh herbs as instructed. I added Worcestershire sauce and white cooking wine once I had the pan ready to be placed in the oven. I think it enhanced the herbs flavors adding an extra zest. I usually salt/pepper the fish fillets and let them stand in lemon or lime juice what ever I have handy 10- 15 minutes before cooking any fish. I find that this procedure removes some of the fishy smell of the fish. This is overall a healthy, easy tasteful recipe. I will make it again but I will definitely increase the amount specified for herbs adding the wine and Worcestershire sauce while the sauce is simmering. The dish looked lovely with thin slices of lemons of top. I was sorry I forgot to take a picture! I will next time.
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