Baked Cod with Mediterranean Salsa

Prep Time

5 min

Cook Time

35 min

Servings

4

Celebrate a heart healthy diet with a fresh dinner.


Ingredients

  • 20 oz. fresh cod or other white fish, with skin
  • 1/4 teaspoon ground pepper
  • 1/2 tablespoon olive oil
  • 4 garlic cloves, minced
  • 2 cups cherry or grape tomatoes, chopped
  • 1/2 cup pitted olives, chopped
  • 1/4 cup fresh basil, julienned
  • 1 tablespoon lemon juice

Directions

Step 1

Preheat oven to 400°F. Season cod with pepper and place on a baking sheet that has been lined with aluminum foil, skin side down. Bake until firm, about 12-15 minutes and then remove from heat.

Step 2

While cod is baking, heat oil in a large pan over medium-high heat. Sauté garlic until tender, about 2 minutes. Add the tomatoes and olive and sauté until the tomatoes soften and release some of their liquid, about 8 minutes. Reduce liquid slightly, about 2 minutes. Remove from heat and stir in basil and lemon juice. Serve over cod.

Step 3

Handy Hint: Baking the cod skin-side down ensures that you don't have to use additional fat to keep your fish from sticking to the pan. To remove the skin before serving, simply slip a spatula between the flesh and skin and lift the fish away.


Nutritional Information

Calories 205.7
Fat 4.9 g
Saturated fat 0.7 g
Polyunsaturated fat 0.7 g
Monounsaturated fat 2.8 g
Cholesterol 78 mg
Sodium 264.4 mg
Carbs 6.2 g
Fiber 1.6 g
Protein 32.7 g


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