Healthy Recipes

Tomato-basil Baked Cod
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Cod filets 2 (6-ounce)
Salt ¼ + ¼ teaspoon
Juice of ½ a lemon
Garlic clove, minced 1
Medium tomatoes, seeded and diced 2
Fresh basil, chopped ¼ cup
Freshly ground pepper to taste
Part-skim mozzarella, shredded ¼ cup
Parmesan cheese, grated 2 tablespoons


Directions
  1. Preheat oven to 425˚F.
  2. Place fish filets on a baking dish. Season with ¼ teaspoon salt and the lemon juice. Cover with aluminum foil and bake for 10 minutes.
  3. Meanwhile, heat oil in a medium skillet over medium-high heat. Add garlic and sauté for 1 minute. Add in tomato and sauté for another 2-3 minutes. Stir in basil and cook for another minute. Season with ¼ teaspoon salt and freshly ground pepper to taste.
  4. Remove fish from the oven and top with tomato-basil mixture. Then sprinkle with shredded mozzarella and grated Parmesan cheese.
  5. Bake in the middle of the oven for another 5-10* minutes.

Exchanges
5 very lean meats; 1 fat; 1 vegetable; 1 medium-fat meat substitute

Side Suggestions: Angel Hair Pasta
Cook pasta according to package direction, omitting salt and fat. Drain pasta and return to pot. Drizzle in some olive oil and then stir in fresh, chopped basil and grated Parmesan cheese. Squeeze on fresh lemon juice for extra flavor.

Side Suggestions: Steamed Green Beans


Nutrition Facts
Serving Size ½ of recipe
Calories 267
Total Fat 10 g
Saturated Fat 3.5 g
Sodium 850 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Protein 37.5 g
dashed separator
healthy living calculator
Current Research From Top Journals


Parent-Adolescent Communication May Result In Safer Sex
December 2015

Improving parent-adolescent sexual communication has been noted as one factor that could help to encourage adolescents to practice safer sex behavior. This study found that sexual communication with parents plays a small protective role in safer sex behavior among adolescents.

dot separator
previous editions

Celiac Disease May Increase the Risk of Bone Fractures
November 2015

Music May Improve Sleep Quality in Adults with Insomnia
October 2015

CPAP May Help Older Adults with Obstructive Sleep Apnea
September 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook