Low Fat Mediterranean Cod Recipe

Looking for an easy Low Fat Mediterranean Cod recipe? Learn how to make Low Fat Mediterranean Cod using healthy ingredients.


Submitted by eacollins24

Makes 4 servings



This is a simple and delicious cod recipe that's ideal for a quick supper any night of the week. Enjoy with some whole grain rice, quinoa or couscous.

Recipe Ingredients for Low Fat Mediterranean Cod

1 medium onion, thinly sliced
3 ounces fresh baby spinach (half a 6-ounce bag)
16 ounces cod, cut into four portions
1 small zucchini, thinly sliced
4 ounces cremini mushrooms, sliced
14 1/2 ounces crushed tomatoes, canned
1 tsp dried oregano
1/3 cup dry white wine
2 tbsp fresh lemon juice

Recipe Directions for Low Fat Mediterranean Cod

  1. Preheat oven to 425 degrees.

  2. Place onions and spinach in the bottom of an 11-inch by 7-inch baking dish.

  3. Lay cod on top. Scatter zucchini and mushrooms on top of fish.

  4. Add canned tomatoes, oregano, white wine and lemon juice.

  5. Cover and place in oven for 15-20 minutes, until cod flakes easily with a fork.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 350.5g
Amount Per Serving
Calories
208
Calories from Fat
11
% Daily Value*
Total Fat
1.2g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
309mg
13%
Potassium
675mg
19%
Total Carbohydrates
15.2g
5%
Dietary Fiber
4.9g
20%
Sugars
8.4g
Protein
30.4g
Vitamin A 63% Vitamin C 42%
Calcium 11% Iron 17%
* 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
95% confidence
A-
  Good points
  • Very low in saturated fat
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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