Greek Cod

  • Prep 20 min
  • Total 40 min
  • Servings 2

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

Steps

  • 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.

  • 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 Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
100
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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