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

Super green salmon bowl

video

Super green salmon bowl
Stewing These Stalks Delivers More Nutrition

article

Stewing These Stalks Delivers More Nutrition
It's an herb, a perennial and a popular pie filling—and it's better for you when you bake or stew it. We're talking about rhubarb.  Turns out those c...
6 Super-Healthy Smoothie Recipes to Try This Week

slideshow

6 Super-Healthy Smoothie Recipes to Try This Week
These on-the-go meals are packed with the nutrients you need to stay energized all day long.
Do farm-raised fish have higher levels of PCBs?

video

Do farm-raised fish have higher levels of PCBs?
Watch as Nutritionist Kate Geagan discusses whether or not farm raised fish have higher levels of PCBs and other pollutants.
Shrimp fried cauliflower rice

video

Shrimp fried cauliflower rice