Baked Cod Italian Style Recipe

fish dinner

Medically reviewed in March 2022

Looking for a low calorie, flavor packed protein dish? You've found it - AND you'll get omega-3 fats, high-quality protein, and a host of vitamins your body needs.

Ingredients
1 1/2 lb cod loin, in 4 oz pieces
3/4 lb plum tomatoes, sliced
6 oz red onions, sliced thin
2 tbsp extra virgin olive oil
2 tbsp oregano leaves, minced
1/4 tbsp salt
1/2 tsp ground black pepper
3/4 cup white wine
1 1/2 cups water

Preparation (Serves 6)
Heat convection ovent ot 355 degrees. Butterfly cod fillets: Cut each fillet widthwise in half, but leave halves attached.

Place cod fillets in 13" x 9" pan. Layer 1 slice tomato, then 1 slice onion on top of each fillet. Repeat, layering a total of 4 slices tomato and 4 slices onion on each fillet.

Drizzle 1/2 teaspoon olive oil over each fillet. Sprinkle with 1/2 teaspoon oregano and a pinch each of salt and pepper.

Pour wine and water into bottom of pan. Cover with aluminum foil. Bake for 30 minutes.

Nutrition Facts (per serving)
Calories 147; fat 3.3g; saturated fat 0.5g; cholesterol 49mg; sodium 317mg; carbohydrate 5.2g; fiber 1.1g; protein 21.1g; calcium 28mg

More On

6 perfect superfoods for fall

video

6 perfect superfoods for fall
These six seasonal nutrient-rich foods will give you an extra boost this fall!
Egg White Frittata

article

Egg White Frittata
A frittata uses eggs to hug vegetables. Use this recipe from The What to Eat When Cookbook as a starting point, but swap in whatever vegetables you ha...
8 Tricks for Healthier Chili

slideshow

8 Tricks for Healthier Chili
Craving comfort food? Here’s how to make sure your favorite spicy stew doesn't weigh you down.
Grilled fig and arugula pizza

video

Grilled fig and arugula pizza
A sweet and savory twist on pizza.
Okinawan breakfast plate

video

Okinawan breakfast plate