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Ingredients
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4 (4 ounce) fresh or frozen skinless cod fillets, 3/4- to 1-inch thick
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2 teaspoons snipped fresh oregano
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1 teaspoon snipped fresh thyme
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½ teaspoon salt
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¼ teaspoon garlic powder
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¼ teaspoon paprika
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¼ teaspoon black pepper
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Nonstick cooking spray
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3 cups cherry tomatoes
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2 cloves garlic, sliced
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1 tablespoon olive oil
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2 tablespoons sliced pitted ripe olives
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2 teaspoons capers
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Fresh oregano and/or thyme leaves
Directions
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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.
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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.
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Divide fish and roasted tomato mixture evenly among four serving plates. Garnish with fresh oregano and/or thyme leaves.
Nutrition Facts (per serving)
157 | Calories |
5g | Fat |
7g | Carbs |
22g | Protein |
Nutrition Facts | |
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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.