Baked Cod with Mediterranean Salsa
Celebrate a heart healthy diet with a fresh dinner.
Serving Size
1 fillet
Servings
4
Prep Time
5 min
Cook Time
35 min
Ingredients
20 oz.
fresh cod or other white fish, with skin
1/4 teaspoon
black pepper
1/2 tablespoon
olive oil
4
garlic cloves, minced
2 cups
cherry or grape tomatoes, chopped
1/2 cup
pitted olives, chopped
1/4 cup
fresh basil, julienned
1 tablespoon
lemon juice
Directions
- Preheat oven to 400°F. Season cod with pepper and place on a baking sheet that has been lined with aluminum foil, skin side down. Bake until firm, about 12-15 minutes and then remove from heat.
- While cod is baking, heat oil in a large pan over medium-high heat. Sauté garlic until tender, about 2 minutes. Add the tomatoes and olive and sauté until the tomatoes soften and release some of their liquid, about 8 minutes. Reduce liquid slightly, about 2 minutes. Remove from heat and stir in basil and lemon juice. Serve over cod.
- Handy Hint: Baking the cod skin-side down ensures that you don't have to use additional fat to keep your fish from sticking to the pan. To remove the skin before serving, simply slip a spatula between the flesh and skin and lift the fish away.
Nutrition Information
| Calories | 205.7 |
| Fat | 4.9 g |
| Saturated fat | 0.7 g |
| Polyunsaturated fat | 0.7 g |
| Monounsaturated fat | 2.8 g |
| Cholesterol | 78 mg |
| Sodium | 264.4 mg |
| Carbs | 6.2 g |
| Fiber | 1.6 g |
| Protein | 32.7 g |
Nina Lincoff