By Raimond Leocata
Mediterranean cod from the oven (keto)
12 steps
Prep:3minCook:32min
If you are on a diet you can divide into 4 portions
Updated at: Thu, 17 Aug 2023 03:01:07 GMT
Nutrition balance score
Good
Glycemic Index
21
Low
Glycemic Load
4
Low
Nutrition per serving
Calories580.5 kcal (29%)
Total Fat45.5 g (65%)
Carbs18 g (7%)
Sugars7.2 g (8%)
Protein19.7 g (39%)
Sodium1293.7 mg (65%)
Fiber5.2 g (19%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Cod
1red onion
140gtomatoes
2 Tbspbalsamic vinegar
30golive oil
600gcod
if cod is not available you can substitute with haddock, hake, cusk, tilapia, pollock, striped bass, or white sea bass
Tapenade
Instructions
Cod
Step 1
Preheat the convection oven to 185 degrees Celsius
OvenPreheatStep 2
Clean the onion and cut into half rings
Step 3
Finely chop the tomato
Step 4
Mix the onion, tomato, balsamic vinegar and 2 tbsp olive oil in an oven dish
Baking dish
olive oil30gStep 5
Cover with aluminum foil
FoilStep 6
Bake in the center of the oven for 20 minutes
Step 7
Remove the foil after 20 minutes
Step 8
Place the cod on top of the vegetable mixture
Step 9
Sprinkle with salt and pepper and drizzle with 1 tbsp olive oil
Step 10
Bake the everything in 10-12 minutes, or until the fish is cooked.
Tapenade
Step 11
Blend all ingredients in a blender until smooth
BlenderMixStep 12
Serve with the fried cod and enjoy!
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