Baked Cod Greek Style Recipe
Servings: 4
Ingredients
- 1 lb Cod fillets
- 3 Tbsp. All purpose flour
- 2 Tbsp. Extra virgin olive oil
- 1 c. Feta cheese crumbled
- 1 x Onion minced
- 3 x Cloves garlic chopped
- 1 lrg Sweet green pepper minced
- 1 can (19 ounce) tomatoes undrained
- 1/2 c. Pitted black olives
- 1/2 tsp Dry oregano
- 1 pch Warm pepper flakes
- 1 pch Sugar
- 2 Tbsp. Parsley chopped Salt pepper to taste
Directions
- 1. Cut cod into serving size portions. Pat dry.dredge lightly in flour.
- 2. In non-stick skillet, heat half of the oil over medium-high heat.
- 3. Brown cod lightly on both sides and arrange in a 8" square baking dish,Sprinkle with Feta.
- 4. Pour remaining oil into skillet and saute/fry onion,garlic and green pepper till softened.
- 5. Add in tomatoes, crush with fork,add in olives,oregano,pepper flakes, and sugar.
- 6. Bring to boil,reduce heat to medium-low and simmer, stirring often till thickened.
- 7. Add in parsley,season with salt and pepper to taste,and spoon over fish.
- 8. Bake for 15 min at 375 F.
- Dish can be made ahead, cooled,covered and refrigerated for up to 8 hrs.
- Add in 5 min to baking time.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 300g | |
| Recipe makes 4 servings | |
| Calories 541 | |
| Calories from Fat 382 | 71% |
| Total Fat 42.73g | 53% |
| Saturated Fat 10.47g | 42% |
| Trans Fat 0.0g | |
| Cholesterol 82mg | 27% |
| Sodium 552mg | 23% |
| Potassium 703mg | 20% |
| Total Carbs 12.9g | 3% |
| Dietary Fiber 1.8g | 6% |
| Sugars 4.84g | 3% |
| Protein 27.26g | 44% |
