Yield: 2
Mediterranean-Style Baked Fish
If you have avoided cooking fish because it seems difficult or too “fishy,” this is the recipe for you. Few foods satisfy like traditional Italian herbs and tomatoes, which pair wonderfully with mild-flavored cod.
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes
Ingredients
- 4.5 tsp extra virgin olive oil
- 3/4 lb cod, or halibut
- 1/4 onion, chopped
- 1/3 cup broccoli, chopped
- 2.25 oz black olives, sliced
- 14 oz diced tomatoes, canned and rinsed
- 1 lemon sliced
- 1/2 tsp Italian seasoning
- 1/2 tsp black pepper
Instructions
- Preheat the oven to 400°F. Oil a rectangular glass baking dishwith olive oil.
- Pat the fish dry. Place fillets in the bottom of glass container.
- In this order, divide and spread the onions, broccoli, olives, tomatoes and lemon slices over the fish.
- Sprinkle with Italian seasoning, salt, and pepper. Drizzle the remaining 1½ teaspoons of olive oil over the top in each dish.
- Cover with aluminum foil and bake for 15 to 20 minutes (depending on the thickness of your fillets) until the juices in the dish are bubbling and the fish flakes with a fork.
Nutrition Information:
Yield:
2Serving Size:
1 gramsAmount Per Serving: Calories: 313Total Fat: 15gSaturated Fat: 2gUnsaturated Fat: 12gCholesterol: 73mgSodium: 621mgCarbohydrates: 12gFiber: 4gSugar: 6gProtein: 33g
