Italian Baked Cod

Number of Servings: 4 (320g)
Active Time: 15 min.
Total Time: 30 min.
Italian Baked Cod

If you’re looking for a simple way to cook cod that’s full-flavored and uncomplicated, this dish is worth your consideration. Serve it with a side salad and some crusty, whole-grain bread for a light summer meal.

Tip: This dish works easily as well with fresh or frozen cod.

Ingredients

  • 1 Tbsp. olive oil
  • ¾ cup chopped onion
  • 1 tsp. minced garlic
  • 1 (28 oz.) can diced tomatoes
  • 1 Tbsp. sliced black olives
  • 1 tsp. basil
  • 12 oz. cod fillets

Directions

  1. Preheat oven to 450ºF.
  2. Heat oil in a skillet over medium heat and sauté onions and garlic until tender (5-8 minutes).
  3. Stir in tomatoes, olives, and basil. Simmer until thickened (10-12 minutes).
  4. Place cod fillets in a non-stick baking dish and top with sauce. Cover and bake until fish flakes easily (10-12 minutes). Serve hot.

Nutrition Facts

4 servings per container

Serving Size 320g

Amount per serving
Calories 165
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 37mg 12%
Sodium 225mg 10%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 17g
Vitamin D 0.8mcg 6%
Calcium 66mg 6%
Iron 1.7mg 10%
Potassium 400mg 8%
Vitamin A 156.5mcg 15%
Vitamin C 32.4mg 35%
Vitamin E 1.1mg 6%
Vitamin K 3.2mcg 2%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 4.7mg 30%
Vitamin B6 0.3mg 20%
Folate 11.8mcg 3%
Vitamin B12 0.8mcg 35%
Biotin 1.1mcg 4%
Chloride 7.5mg 0%
Pantothenate 0.2mg 0%
Phosphorus 182.6mg 15%
Iodine 0.6mcg 0%
Magnesium 30.6mg 8%
Zinc 0.5mg 0%
Selenium 28.4mcg 50%
Copper 0mg 0%
Manganese 0.1mg 4%
Chromium 0mcg 0%
Molybdenum 1.5mcg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Diced Tomatoes (tomatoes, Tomato Juice, Sea Salt, Citric Acid, Calcium Chloride), Cod Fish, Onion, Olive Oil, Black Olives (ripe Olives, Water, Salt, Ferrous Gluconate (to Stabilize Color)), Garlic, Basil.

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