By Chasity
Baked Cod with Tomatoes & Feta
1 leanest - 3 greens - 2 healthy fats - 3 condiments (per serving)
Updated at: Thu, 17 Aug 2023 07:38:03 GMT
Nutrition balance score
Great
Glycemic Index
25
Low
Glycemic Load
2
Low
Nutrition per serving
Calories181.3 kcal (9%)
Total Fat7.7 g (11%)
Carbs6.4 g (2%)
Sugars2.2 g (2%)
Protein22.9 g (46%)
Sodium376 mg (19%)
Fiber1.3 g (5%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
¼ tspground black pepper
divided
1 ¼ cupsdiced canned tomatoes with juice
1 lbcod fillets
cut into 12 equal sized pieces 3 per portion
⅛ tspdried oregano
½ cupfresh whole basil leaves
gently chopped
1garlic cloves
1 ½ Tbspolive oil
3 Tbspreduced-fat crumbled feta cheese
¼ tspsalt
2scallions
chopped with green and white parts separated
1zucchini
Instructions
Step 1
1. In a sauce pan, cook the garlic and white parts of scallions in one tablespoon olive oil until fragrant.
Step 2
2. Add the tomatoes and oregano, and simmer gently for 20 minutes, or until tomatoes reduce and thicken.
Step 3
3. While tomatoes are cooking, slice the zucchinis lengthwise on a mandolin to make 1/8-inch thick slices; set aside.
Step 4
4. When tomatoes are done, remove from heat and stir in green parts of scallions.
Step 5
5. Preheat oven to 425⁰F.
Step 6
6. Arrange the sliced zucchini in an oven proof casserole dish, and place cod on top. Season cod with salt and a ¼ teaspoon pepper, and drizzle with remaining olive oil.
Step 7
7. Top cod with cooked tomatoes and feta cheese. Bake for 20 minutes, or until cod reaches an internal temperature of 145⁰F. Top with basil and remaining black pepper.
