Baked Cod Provencal Recipe
Servings: 4
Ingredients
- 4 x Cod fillets (1 1/4 lb)
- 1 x Onion,medium-size,minced
- 2 x Garlic cloves,finely minced
- 2 Tbsp. Extra virgin olive oil
- 28 ounce Tomatoes,liquid removed/minced
- 1 Tbsp. Capers
- 1/4 c. Basil,fresh,minced
- 8 x Black Greek olives,pitted
- 1 Tbsp. Lemon juice
- 1 tsp Oregano,dry leaf,crumbled
- 1/2 tsp Salt (opt)
- 1/4 tsp Pepper
Directions
- 1. Preheat oven to 450'F. Arrange fillets in 8x8x2" square baking dish.
- 2. Saute/fry onion and garlic in oil in medium-size skillet over medium heat 3-5 min or possibly till lightly softened. Add in tomatoes, capers, basil, olives, lemon juice, oregano, salt if using, and pepper. Simmer, stirring occasionally, 8 min. Spoon sauce over fish.
- 3. Bake in preheated 450'F. oven for 10 min or possibly till cooked through.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 453g | |
| Recipe makes 4 servings | |
| Calories 298 | |
| Calories from Fat 79 | 27% |
| Total Fat 8.88g | 11% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 99mg | 33% |
| Sodium 502mg | 21% |
| Potassium 1438mg | 41% |
| Total Carbs 10.61g | 3% |
| Dietary Fiber 2.9g | 10% |
| Sugars 5.93g | 4% |
| Protein 43.24g | 69% |
