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Baked Cod Recipe

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


Submitted by lcondron

Makes 4 servings



Baked cod makes a light meal delicious with this Spanish style sauce

Recipe Ingredients for Baked Cod

1 pound cod
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon freshly ground pepper
1 tablespoon minced shallot
1 cup cherry tomatoes
1/4 cup olives
1 tablespoon capers, rinsed and chopped
1 1/2 teaspoons oregano
1 teaspoon balsamic vinegar

Recipe Directions for Baked Cod

  1. Preheat oven to 450F. Coat a baking sheet with cooking spray.

  2. Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15 to 20 minutes, depending on the thickness of the fillet.

  3. Meanwhile, heat the remaining 1 teaspoon oil in a small skillet over medium heat. Add shallot and cook, stirring, until beginning to soften, about 20 seconds. Add tomatoes and cook, stirring, until softened, about 1 1/2 minutes. Add olives and capers; cook, stirring, for 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon the tapenade over the cod to serve.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 169.0g
Amount Per Serving
Calories
170
Calories from Fat
49
% Daily Value*
Total Fat
5.4g
8%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
228mg
9%
Potassium
387mg
11%
Total Carbohydrates
3.0g
1%
Dietary Fiber
1.1g
4%
Sugars
1.0g
Protein
26.5g
Vitamin A 9% Vitamin C 11%
Calcium 4% Iron 7%
* 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 sugar
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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