BAKED COD WITH SPINACH, FETA AND TOMATOES
Steps:
- Preheat oven to 350 degrees F.
- Spray a foil-lined sheet tray with non-stick cooking spray.
- Check the cod for pin bones by running your fingers over the top one way then the other. If you find any, remove with tweezers.
- Place the cod face up in the prepared pan. The bottom of the fish is where the skin was attached and is darker than the white top. Sprinkle on the salt and pepper.
- In a large saute pan, heat 2 tablespoons of the olive oil over medium heat and once hot, add the shallots and cook for three minutes until soft and lightly browned.
- Add the garlic and tomatoes along with the thyme, oregano and nutmeg and cook for three more minutes.
- Add the spinach and cook until the spinach is wilted, about two more minutes.
- Spread the vegetable mixture over the fish and top with the crumbled feta cheese and bake uncovered until the fish is cooked and begins to flake, about 20 minutes.
- Place under the broiler for two minutes to slightly brown the top of the feta. This gives it a nice crunchy and chewy texture.
- Remove and serve with a little olive oil drizzled over each serving along with a lemon wedge on the side.
Nutrition Facts : ServingSize 1 serving, Calories 287 calories, Sugar 5 g, Sodium 649.9 mg, Fat 13.3 g, SaturatedFat 6.4 g, TransFat 0 g, Carbohydrate 9.8 g, Fiber 2.3 g, Protein 34.1 g, Cholesterol 103.2 mg
OVEN BAKED COD WITH TOMATOES AND SPINACH
Steps:
- 1. Preheat Oven to 450 2. Place Cod on a piece of aluminum foil, season with Salt and Pepper, Garlic Powder. Top cod with with spinach, tomatoes, and onion; Season again with salt and pepper. Drizzle olive oil & balsamic vinegar over cod and top with mozzarella Cheese. 3. Fold the foil over Cod creating a packet, crimping the edges to make a seal 4. Cook for 10-20 min.; Rest and Serve!
GRILLED COD WITH SPINACH AND TOMATOES
Steps:
- Preheat an outdoor grill for medium-high heat.
- Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle olive oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.
- Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.
Nutrition Facts : Calories 308.3 calories, Carbohydrate 6.4 g, Cholesterol 66.3 mg, Fat 18.9 g, Fiber 0.9 g, Protein 27.8 g, SaturatedFat 4.9 g, Sodium 413.2 mg, Sugar 4.1 g
COD WITH TOMATOES, OLIVES, AND CAPERS
This is adapted from my local newspaper. Any mild white fish will work here. This dish is easy to prepare. Kalamata olives are the black Greek olives, but you can substitute nearly any olive you prefer.
Provided by threeovens
Categories Very Low Carbs
Time 40m
Yield 4 portions, 4 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in a Dutch oven or deep skillet over medium high heat. Add garlic and onion and saute, stirring until the onions begin to soften, about 3 minutes. Add oregano and thyme, stir. Add tomatoes, olive, capers and about half the parsley. Simmer until tomatoes cook down to a chunky sauce.
- Sprinkle fish with salt on both sides. Push some of the sauce to one side of the pan and spread the rest thinly over the bottom of the pan. Place the fish on top of the sauce in the bottom of the pan and cover with the sauce that you previously pushed aside. Cover the pan and simmer over medium heat until the fish is opaque and flakes easily, about 10 minutes.
- Sprinkle the remaining parsley over the fish and serve.
Nutrition Facts : Calories 234.4, Fat 6, SaturatedFat 0.9, Cholesterol 73.3, Sodium 536.3, Carbohydrate 12.6, Fiber 3.7, Sugar 6.9, Protein 33
BAKED COD WITH TOMATOES & SPINACH
Enjoy a delicious, wholesome dish when you make Baked Cod with Tomatoes & Spinach. This Baked Cod with Fresh Tomatoes & Spinach dish is an excellent way to give the dinner table some extra color and flavor.
Provided by My Food and Family
Categories Home
Time 35m
Yield 4 servings
Number Of Ingredients 5
Steps:
- Heat oven to 375°F.
- Place fish in 13x9-inch baking dish sprayed with cooking spray.
- Combine remaining ingredients; spoon over fish.
- Bake 20 to 25 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 140, Fat 4 g, SaturatedFat 0.5 g, TransFat 0 g, Cholesterol 40 mg, Sodium 270 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 17 g
BAKED COD WITH TOMATOES AND ONIONS
Steps:
- Preheat the oven to 400 degrees F.
- Place the fish in a large colander and rinse under cold running water. Place in a large non-reactive baking dish, and make 5 horizontal 3-inch slits on each side. Season the fish on both sides with 2 tablespoons olive oil, 3 teaspoons kosher salt, and 1/2 teaspoon black pepper.
- In a mixing bowl, toss together the sliced tomatoes, onions, garlic, remaining 1 tablespoon olive oil, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Set aside until needed.
- Place the fish, skin side down, in a roasting pan. Thickly coat the top side of the fish with the olive spread. Layer the tomatoes and cilantro flat on top of the tapenade like scales, then top with the onions and garlic. Place the fish in the oven and bake until the juices run clear and the onions are beginning to crisp and slightly blacken along the edges, about 20 minutes.
- Remove the fish from the oven and let rest for 15 minutes. Place the fish on a platter and serve, garnished with cilantro sprigs.
- In the bowl of a food processor, combine all the ingredients and puree. Transfer to a bowl. Cover and set aside until needed, or refrigerate for up to 3 days in an airtight container.
COD FILLETS WITH TOMATO & SPINACH RELISH
Make and share this Cod Fillets with Tomato & Spinach Relish recipe from Food.com.
Provided by Dancer
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Place oven on broil setting.
- Using a broiling rack, arrange fish fillets on rack, sprinkle with fresh ground pepper and lemon juice.
- Place fish in oven on the rack closest to the broiler.
- Meanwhile, coat a non stick frying pan with cooking spray, add 1 tsp.
- olive oil and saute onions until translucent.
- Add remaining ingredients to pan and cook five to 10 more minutes.
- When fish is white in the center and starts to flake, remove from oven and top with tomato and spinach relish.
- Serve over a bed of fresh spinach leaves or a bed of wild rice.
SPICY COD WITH TOMATOES AND SPINACH
I've been trying to make healthy tasty recipes for my family with what I have on hand. This came about as an experiment. My husband asked me to submit it so we wouldn't lose it. I consider that a pretty high compliment! Serve this over noodles (I used whole wheat elbows but something with some nooks and crannies to catch the sauce would be great!) with some veggies and bread.
Provided by ladypit
Categories Vegetable
Time 30m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Heat the olive oil in a large pan over medium high heat.
- Add the onions, shallots, and garlic.
- Cook until the onion is translucent.
- Add all the tomatoes, the tomato paste, and the cumin.
- Stir and let it simmer 3-5 minutes or until it starts to thicken slightly.
- Add the spinach and stir until it is combined.
- Let it cook 2-3 minutes.
- Meanwhile chop the cod into small even pieces.
- Add it to the tomato sauce, stirring to make sure it is all covered with sauce.
- Let it simmer 5-8 minutes or until the fish is opaque and flakes easily with a fork.
BAKED COD WITH FETA AND TOMATOES
Make and share this Baked Cod With Feta and Tomatoes recipe from Food.com.
Provided by LonghornGriller
Categories Healthy
Time 36m
Yield 1 fillet, 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400°.
- Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, 1/8 teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining 1/4 teaspoon salt. Nestle fish in tomato mixture.
- Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork.
- Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.
Nutrition Facts : Calories 273.8, Fat 8.1, SaturatedFat 3, Cholesterol 87.1, Sodium 489.4, Carbohydrate 12.6, Fiber 3.1, Sugar 6.9, Protein 34.6
COD IN TOMATOES WITH WINE
Steps:
- Slice an 'X' in the bottom of each tomato. Bring a pot of water to a boil; boil tomatoes for 2 minutes. Remove with a slotted spoon and place in a bowl of iced water for 1 minute. Peel tomatoes, starting from the 'X' side; chop.
- Heat vegetable oil in a skillet over low heat; cook and stir onion and garlic until fragrant, about 2 minutes. Add chile pepper and tomatoes; cook and stir until tomatoes begin reduce, 5 to 8 minutes. Pour in wine; cook over medium heat until wine reduces slightly, about 5 more minutes. Stir in salt, black pepper, basil, and parsley.
- Place cod loins into tomato mixture; cover and cook for 5 minutes. Turn cod and cook other side until fish flakes easily with a fork, 3 to 5 minutes. Add prawns; cover and cook until prawns are bright pink on the outside and the meat is no longer transparent in the center, 2 to 3 minutes. Season with salt and black pepper.
Nutrition Facts : Calories 428.7 calories, Carbohydrate 32 g, Cholesterol 133.5 mg, Fat 9.2 g, Fiber 7.4 g, Protein 35.1 g, SaturatedFat 1.5 g, Sodium 203.2 mg, Sugar 17.8 g
BAKED FISH WITH SPINACH AND TOMATOES
This came into my inbox today from About.com, and I just had to share it. It looks like an easy and healthy weeknight dinner. They recommend mopping up the juices with some whole grain bread. I think this might be even better with some spices sprinkled on top along with the cheese, maybe basil and oregano.
Provided by Kree6528
Categories Spinach
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 375 degrees.
- Rinse spinach and place at the bottom of a glass baking dish.
- Season fish fillets with freshly ground black pepper. Lay fish on top of spinach.
- Pour canned tomatoes on top and sprinkle with cheese.
- Bake for 15-18 minutes.
Nutrition Facts : Calories 125.5, Fat 1.7, SaturatedFat 0.3, Cholesterol 61.6, Sodium 235.6, Carbohydrate 9, Fiber 2.9, Sugar 0.2, Protein 19.8
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