If you’re looking for a simple way to cook cod that’s full-flavored and uncomplicated, this dish is worth your consideration. Serve it with a side salad and some crusty, whole-grain bread for a light summer meal.
Tip: This dish works easily as well with fresh or frozen cod.
Ingredients
- 1 Tbsp. olive oil
- ¾ cup chopped onion
- 1 tsp. minced garlic
- 1 (28 oz.) can diced tomatoes
- 1 Tbsp. sliced black olives
- 1 tsp. basil
- 12 oz. cod fillets
Directions
- Preheat oven to 450ºF.
- Heat oil in a skillet over medium heat and sauté onions and garlic until tender (5-8 minutes).
- Stir in tomatoes, olives, and basil. Simmer until thickened (10-12 minutes).
- Place cod fillets in a non-stick baking dish and top with sauce. Cover and bake until fish flakes easily (10-12 minutes). Serve hot.
Nutrition Facts
4 servings per container
Serving Size 320 g
| Amount per serving | ||
|---|---|---|
| Calories | 165 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 2.5g | ||
| Cholesterol 37mg | 12% | |
| Sodium 225mg | 10% | |
| Total Carbohydrate 13g | 5% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 1g | ||
| Protein 17g | ||
| Vitamin D 0.8mcg | 6% | |
| Calcium 66mg | 6% | |
| Iron 1.7mg | 10% | |
| Potassium 400mg | 8% | |
| Vitamin A 156.5mcg | 15% | |
| Vitamin C 32.4mg | 35% | |
| Vitamin E 1.1mg | 6% | |
| Vitamin K 3.2mcg | 2% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 4.7mg | 30% | |
| Vitamin B6 0.3mg | 20% | |
| Folate 11.8mcg | 3% | |
| Vitamin B12 0.8mcg | 35% | |
| Biotin 1.1mcg | 4% | |
| Chloride 7.5mg | 0% | |
| Pantothenate 0.2mg | 0% | |
| Phosphorus 182.6mg | 15% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 30.6mg | 8% | |
| Zinc 0.5mg | 0% | |
| Selenium 28.4mcg | 50% | |
| Copper 0mg | 0% | |
| Manganese 0.1mg | 4% | |
| Chromium 0mcg | 0% | |
| Molybdenum 1.5mcg | 4% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Diced Tomatoes (tomatoes, Tomato Juice, Sea Salt, Citric Acid, Calcium Chloride), Cod Fish, Onion, Olive Oil, Black Olives (ripe Olives, Water, Salt, Ferrous Gluconate (to Stabilize Color)), Garlic, Basil.
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