Baked Cod Provencal Recipe

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Looking for an easy Baked Cod Provencal recipe? Learn how to make Baked Cod Provencal using healthy ingredients.


Submitted by eacollins24

Makes 4 servings



This hearty but low fat fish dish is a cinch to prepare, and perfect for a weeknight supper.

Recipe Ingredients for Baked Cod Provencal

20 ounces cod, cut into 4 pieces
1 medium onion, chopped
2 garlic cloves, finely chopped
28 ounce chopped tomatoes, drained
1 tbsp capers
1/4 cup fresh basil, chopped
8 pitted black olives, halved
1 tbsp fresh lemon juice
1 tsp dried oregano
1/4 tsp ground black pepper

Recipe Directions for Baked Cod Provencal

  1. Preheat oven to 450 degrees. Place cod fillets in an 8-inch x 8-inch square baking dish. Set aside.

  2. Spray a nonstick skillet with cooking spray. Saute onion and garlic over a medium heat for about 5 minutes. Add tomatoes, capers, olives, lemon juice, oregano and pepper. Simmer for 5 minutes, stirring occasionally. Spoon sauce over cod and bake for 10 minutes.

  3. Garnish with parsley and lemon wedges.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 386.0g
Amount Per Serving
Calories
211
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
78mg
26%
Sodium
262mg
11%
Potassium
881mg
25%
Total Carbohydrates
12.2g
4%
Dietary Fiber
3.5g
14%
Sugars
6.5g
Protein
34.7g
Vitamin A 37% Vitamin C 52%
Calcium 7% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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