Updated on July 1, 2025.
Looking for a low-calorie, flavor-packed fish recipe to feed friends or family? You've found it—and you'll get omega-3 fats, high-quality protein, and a host of vitamins your body needs, as well. Dress this dish up with a side of whole-grain pasta and a small salad for a light, energizing meal.
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
Heat convection oven to 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
Serves 6
