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Greek Cod

 2 Ratings
2 Comments
  • Prep Time 20 min
  • Total Time 40 min
  • Servings 2
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Looking for seafood based dinner idea for two? Then check out this Greek-style herbed cod recipe that’s baked and ready in just 40 minutes!

Ingredients

1
tablespoon olive oil
1
small onion, finely chopped (1/4 cup)
1
clove garlic, finely chopped
1
teaspoon grated lemon peel
1
tablespoon chopped fresh or 1 teaspoon dried basil leaves
1
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
1
can (14.5 oz) diced tomatoes, undrained
3/4
lb cod or other mild flavor, medium-firm fish fillets, cut into 2 serving pieces
2
tablespoons chopped ripe olives
2
tablespoons crumbled reduced-fat feta cheese
2
tablespoons plain croutons

Directions

  • 1 Heat oven to 400°F. In 10-inch skillet, heat oil over medium-high heat. Cook onion and garlic in oil 2 to 3 minutes, stirring frequently, until onion is soft.
  • 2 Stir in lemon peel, basil, thyme and tomatoes. Cook over medium-high heat about 6 minutes, stirring occasionally, until mixture is slightly thickened.
  • 3 Spoon half of tomato mixture into 8-inch square (2-quart) glass baking dish. Top with fish. Spoon remaining tomato mixture over fish. Sprinkle with olives, cheese and croutons.
  • 4 Bake uncovered 15 to 20 minutes or until fish flakes easily with fork.

Expert Tips

The herbs, lemon, olives and feta cheese are a great combination for fresh cod. Serve with long-grain rice or whole wheat couscous and a green or orange vegetable.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
95mg
31%
Sodium
610mg
25%
Potassium
890mg
25%
Total Carbohydrate
13g
4%
Dietary Fiber
3g
12%
Sugars
6g
Protein
36g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
20%
20%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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