This protein- and antioxidant-rich baked cod dish is hearty, comforting, and simple to prepare. The tomatoes and Mediterranean herbs add a savory and fresh flavor to this meal. Serve with crusty whole grain bread, as you’ll want to soak up all the wonderful juices.
Prep time: 10 minutes
Total time: 30–35 minutes
Preheat oven to 350 degrees F.
Heat 1 tablespoon extra virgin olive oil in a medium sauté pan over medium heat. Add garlic, stirring frequently, until lightly browned, about 2 minutes. Add tomatoes and olives. Reduce heat to low and continue cooking, stirring occasionally, until tomatoes have softened, about 5 minutes. Remove from heat. Stir in fresh herbs. Add salt and pepper to taste, if desired.
Lightly oil a baking sheet or dish with the remaining tablespoon of extra virgin olive oil. Place cod in the center and top with the warm tomato and herb mixture.
Bake fish for approximately 15–20 minutes (cook time will vary depending on the thickness of your fish fillet). Check often, as thicker fillets may require additional time. The fish will be opaque when cooked through and will flake easily with a fork when twisted in the thickest part of the fillet. Insert a meat thermometer in the center of the thickest part of the fillet, measuring for a safe internal temperature of 145 degrees F.
Remove from oven. Garnish with fresh basil leaves, if desired.
Serve with a green leafy salad and crusty whole grain bread or rolls.
Calories: 220 / Total Fat: 9g (12% DV) / Saturated Fat: 1.5g (8% DV) / Trans Fat: 0g / Cholesterol: 65mg (22% DV) / Sodium: 160mg (7% DV) / Total Carbohydrate: 10g (4% DV) / Dietary Fiber: 2g (7% DV) / Total Sugars: 1g / Added Sugar: 0g (0% DV) / Protein: 28g / Vitamin D: 1mcg (6% DV) / Calcium: 31mg (2% DV) / Iron: 1mg (6% DV) / Potassium: 297mg (6% DV)
Explore even more healthy eating ideas by talking with a MOBE Guide. Get started today.