Tomato-basal Baked Cod
all information

Tomato-basal Baked Cod

Nutrition Facts

Serving Size½ of recipe
Calories267
Total Fat 10 g
Saturated Fat 3.5 g
Sodium 850 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Protein 37.5 g

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
Cod filets2 (6-ounce)
Salt¼ + ¼ teaspoon
Juice of ½ a lemon
Garlic clove, minced1
Medium tomatoes, seeded and diced2
Fresh basil, chopped¼ cup
Freshly ground pepper to taste
Part-skim mozzarella, shredded¼ cup
Parmesan cheese, grated2 tablespoons
  1. Directions
  2. Preheat oven to 425˚F.
  3. 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.
  4. 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.
  5. Remove fish from the oven and top with tomato-basil mixture. Then sprinkle with shredded mozzarella and grated Parmesan cheese.
  6. Bake in the middle of the oven for another 5-10* minutes.

    *Total cooking time will depend on the thickness of the fish filets. The fish is ready when opaque throughout; check after 5 minutes to avoid overcooking.

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

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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