Baked Cod with Tomatoes & Feta

Name: Baked Cod with Tomatoes & Feta
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Cuisine: Mediterranean, Greek, European
Ingredients: 4 scallions, chopped with green and white parts separated; 2 1/2 tablespoons olive oil; 2 garlic cloves; 2 1/2 cups diced canned tomatoes with juice; 1/4 teaspoon dried oregano; 3 small zucchinis (about 12 ounces); 1/2 teaspoon kosher salt; 1/2 teaspoon ground black pepper, divided; 1 3/4 pounds cod fillets, cut into 12 equal sized pieces, 3 per portion; 1/3 cup crumbled feta cheese; 1 cup basil leaves, fresh whole, gently chopped

7 steps

Prep:30minCook:20min

1 leanest, 3 green, 2 healthy fats, 3 condiments. 360 calories

Updated at: Wed, 16 Aug 2023 21:10:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories321 kcal (16%)

Total Fat14.4 g (21%)

Carbs10 g (4%)

Sugars2.4 g (3%)

Protein39.7 g (79%)

Sodium678.6 mg (34%)

Fiber1.4 g (5%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4scallions

chopped with green and white parts separated

2 ½ tablespoonsolive oil

2garlic cloves

2 ½ cupsdiced canned tomatoes with juice

¼ teaspoondried oregano

3zucchinis

small

½ teaspoonkosher salt

½ teaspoonground black pepper

divided

1.75 poundscod fillets

cut into 12 equal sized pieces, 3 per portion

⅓ cupcrumbled feta cheese

1 cupbasil leaves

fresh whole, gently chopped

Instructions

Step 1

In a sauce pan, cook the garlic and white parts of the scallions in one tablespoon olive oil until fragrant.

Step 2

Add the tomatoes and oregano, and simmer gently for 20 minutes, or until tomatoes reduce and thicken.

Step 3

While tomatoes are cooking, slice the zucchinis lengthwise on a mandolin to make 1/8-inch thick slices, set aside.

Step 4

When tomatoes are done, remove from heat and stir in green parts of scallions.

Step 5

Preheat oven to 425 degrees F.

OvenPreheat

Step 6

Arrange the sliced zucchini in an oven proof casserole dish, and place cod on top. Season cod with salt and a 1/4 teaspoon pepper, and drizzle with remaining olive oil.

Step 7

Top cod with cooked tomatoes and feta cheese. Bake for 20 minutes, or until cod reaches an internal temperature of 145 degrees F. Top with basil and remaining black pepper.