Herby Cod with Roasted Tomatoes

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Oregano, thyme and paprika flavor the cod in this 15-minute, Mediterranean-inspired meal. Olives, capers and roasted cherry tomatoes add color and zest to each bite.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

5 mins

Additional Time:

10 mins

Total Time:

15 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Healthy Immunity Soy-Free High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 (4 ounce) fresh or frozen skinless cod fillets, 3/4- to 1-inch thick
2 teaspoons snipped fresh oregano
1 teaspoon snipped fresh thyme
½ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon paprika
¼ teaspoon black pepper
Nonstick cooking spray
3 cups cherry tomatoes
2 cloves garlic, sliced
1 tablespoon olive oil
2 tablespoons sliced pitted ripe olives
2 teaspoons capers
Fresh oregano and/or thyme leaves

Directions

Preheat oven to 450 degrees F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. In a small bowl combine snipped oregano, snipped thyme, salt, garlic powder, paprika and black pepper. Sprinkle half of the oregano mixture over both sides of each fish fillet.
Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place fish on one side of the foil-lined pan. Add tomatoes and garlic slices to the other side of the foil-lined pan. Combine remaining oregano mixture with oil. Drizzle oil mixture over tomatoes; toss to coat. Bake for 8 to 12 minutes or until fish flakes easily when tested with a fork, stirring tomato mixture once. Stir olives and capers into cooked tomato mixture.
Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

157	Calories
5g	Fat
7g	Carbs
22g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cod fillet and 1/2 cup tomato mixture
Calories 157
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 2g	6%
Total Sugars 4g
Protein 22g	43%
Total Fat 5g	6%
Saturated Fat 1g	4%
Cholesterol 49mg	16%
Vitamin A 1268IU	25%
Vitamin C 21mg	23%
Folate 29mcg	7%
Sodium 429mg	19%
Calcium 41mg	3%
Iron 1mg	6%
Magnesium 54mg	13%
Potassium 807mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Herby Cod with Roasted Tomatoes

Ingredients

Directions

Nutrition Facts (per serving)

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