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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (224g) Recipe makes 4 servings |
||
| Calories 163 | ||
| Calories from Fat 38 | (23%) | |
| Amount Per Serving | %DV | |
| Total Fat 4.3g | 6% | |
| Saturated Fat 0.7g | 3% | |
| Monounsaturated Fat 2.6g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 49mg | 16% | |
| Sodium 285mg | 11% | |
| Potassium 678mg | 19% | |
| Total Carbohydrate 4.2g | 1% | |
| Dietary Fiber 1.0g | 3% | |
| Sugars 2.3g | ||
| Protein 21.1g | 42% | |
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This recipe is richer in vegetables, lower in fat and lower in carbs. Adapted from a weight loss website's newsletter.
SERVES 4 , 1 fillet
Ingredients
- 2 cups cherry tomatoes
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
- 4 (4 ounce) cod fish fillets, thick fillets
- salt
- fresh ground black pepper
- 2 garlic cloves, minced
- 1 tablespoon fresh basil, chopped
- 1/2 cup dry white wine, such as Sauvignon Blanc
Directions
1
Preheat the oven to 400°F2
In a baking dish large enough to eventually accomodate the cod fillets, place the tomatoes in a single layer. Drizzle 1/2 of the olive oil over the tomatoes and sprinkle with kosher salt. Roast the tomatoes until they are very soft, about 15 to 20 minutes.3
Remove the tomatoes from the oven and decrease temperature to 350°F Place tomatoes in a small bowl, add the garlic and basil, toss to combine well and set aside.4
Season the cod fillets with salt and pepper and drizzle remaining olive oil over the fillets. Place the cod in the baking dish the tomatoes were roasted in and pour wine and tomato mixture over the fish. Cover the dish with foil and bake the fish until just cooked through, about 12 to 15 minutes depending on the thickness of the fish. Serve immediately.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Seafood > Fish > Saltwater > Cod
- Preparation > Time to Make > < 60 mins
- Preparation > Equipment > Oven > Casseroles
- Preparation > Presentation > Served Hot
- Occasion > Dinner Party
- Occasion > Brunch
- Dietary > Lighter Fare
- Dietary > Low in... > Low Fat
- Dietary > Low in... > Low Sodium
- Dietary > Low in... > Low Sat. Fat
- Dietary > Low in... > Low Calorie
- Dietary > Low in... > Reduced Carbs > Very Low Carbs
Featured Reviews for This Recipe
From: Sharon123
On May 14, 2009
Bureno! My DH said this is the best fish he's had in a long time! I really enjoyed it too. I bought herb crusted cod and followed directions, using dried basil. Thank you for a nice Spanish/Portuguese recipe. Made for the Epicurean Queesn for the 2009 Zaar World Tour.
From: Peg629
On Apr 24, 2009
Very Nice. I followed your easy instructions with the following changes. I roasted asparagus spears along with the tomatoes, used Pinot Grigio for the white wine, used a throw-away pan I happened to have. (I'm all for easy does it) A couple of lemon wedges topped it off. Thank you so much for the recipe.
From: JanuaryBride
On Jun 3, 2008
Excellent. Very flavorful. Left out the olive oil and used sea bass and regular tomatoes (cut up in medium size pieces) and it turned out beautifully. Will be in my cookbook for years to come. Made for ZWT4.
From: wasabipea00
On May 4, 2008
This was delicious, glad I found it. It's all about the fresh tomato and basil. I did add very thinly sliced zucchini and at the table had freshly shaved parmesan cheese, and it came out incredibly tasty. Definitely a recipe to repeat!
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