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Ovenbaked Cod with a Tomato-Pepper Sauce Recipe

Looking for an easy Ovenbaked Cod with a Tomato-Pepper Sauce recipe? Learn how to make Ovenbaked Cod with a Tomato-Pepper Sauce using healthy ingredients.


Submitted by yamini_r

Makes 4 servings



Generous cod fillets baked on a bed of onions, tomatoes and peppers. You can adapt this dish easily by adding your favourite herbs and spices suitable for white fish. Chopped chillis make a great spicy addition. A tsp of ginger & 2 spring onions in the sauce and a few drops of sesame oil after baking will give it an oriental touch.

Recipe Ingredients for Ovenbaked Cod with a Tomato-Pepper Sauce

800 g Cod , boneless skinless fillets in four portions
1/4 tsp salt
2 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
2 cloves garlic, crushed
3/4 medium onion, red, chopped
200 g (1 medium) red bell pepper, diced
140 g Cabbage, Chinese (Pak-choi), roughly sliced
400 g Tomatoes , chopped, canned, undrained
1 tbsp parsley or basil, chopped,

Recipe Directions for Ovenbaked Cod with a Tomato-Pepper Sauce

  1. Preheat oven 200C.

  2. Heat oil. Sauté onions and garlic till onions are soft. Add in peppers and cook for a minute. Season with a little of the salt.

  3. Add in rest of veggies and parsley/basil with the lemon pepper. Cook for a couple of minutes (it will cook further in the oven so do not cook thoroughly now).

  4. Pour sauce into a medium-sized oven dish and even out. Season cod fillets with rest of salt and place on sauce. Drizzle with lemon juice.

  5. Cover oven dish with aluminium foil. Bake cod and sauce for 20min or until fish is cooked through.

  6. Serve warm over pasta, rice, cooked barley, couscous or your favourite grain.

Categories

Appetizers, Brunch, First Course, Main Dish, Side Dish

Nutrition Facts
Serving Size 416.6g
Amount Per Serving
Calories
248
Calories from Fat
33
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
162mg
7%
Potassium
263mg
8%
Total Carbohydrates
10.0g
3%
Dietary Fiber
1.3g
5%
Sugars
3.5g
Protein
38.4g
Vitamin A 61% Vitamin C 168%
Calcium 5% Iron 4%
* 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
B-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in vitamin A
  • Very high in vitamin C
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